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Thread: A Weak Persons Journey To Strength...

  1. #401
    Titanium Enhanced GoodyGirl's Avatar
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    RvN it is for me.
    Or I might change a few letters around in your surname and go with Ninja!
    Hmmmm, I might go with Ninja! Sounds more fearsome than RvN.
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  2. #402
    Senior Member tomv's Avatar
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    Aaaaaaaah, I thought you were saying "Ronaldo", pardon my ignorance mate!

    Hope you enjoy Melbourne buddy.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  3. #403
    LuNa
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    Quote Originally Posted by tomv View Post
    Aaaaaaaah, I thought you were saying "Ronaldo", pardon my ignorance mate!

    Hope you enjoy Melbourne buddy.
    No worries, i get that a lot!

    Thanks, it was amazing.

  4. #404
    LuNa
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    Quote Originally Posted by GoodyGirl View Post
    RvN it is for me.
    Or I might change a few letters around in your surname and go with Ninja!
    Hmmmm, I might go with Ninja! Sounds more fearsome than RvN.
    Lol! Ninja would have been way better, why did i not come up with that .

  5. #405
    LuNa
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    Cycle 1 Overview

    OH Press
    Wave 1: 10x42.5kg (95lbs)
    Wave 2: 7x45kg (100lbs)
    Wave 3: 7x 47.5kg (105lbs)

    Deadlift
    Wave 1: 10x132.5kg (290lbs)
    Wave 2: 7x140kg (305lbs)
    Wave 3: 10x147.5kg (325lbs)

    Bench Press
    Wave 1: 10x55kg (120lbs)
    Wave 2: 10x57.5kg (130lbs)
    Wave 3: 11x62.5kg (135lbs)

    Squat
    Wave 1: 10x92.5kg (205lbs)
    Wave 2: 7x100kg (220lbs)
    Wave 3: 10x105kg (230lbs)

    Changes
    Replace Romanian Deadlifts with Front squats/leg press on Squat day
    Replace Dumbbell Row with Barbell Row on Bench day
    Replace pin presses with T-bar row

    Thoughts
    Im really happy with the first cycle. It feels amazing, im loving my sessions and my strength seems to be back to where it was.
    Im putting front squats/leg press in because i feel that im focussing too much on the hams/glutes and not enough on quads. Seeing as Wendler says to train like a bodybuilder (balancing training) i think this would be a good move.
    I am weak off the chest in the bench. Therefore i really want to focus on building up my lats/upper back. I think putting in more rowing would be a good idea.

    This is all experimental, which is exactly why i love the program. I wont be able to finish the second cycle (gym closes on the 18th till the 4th) but ill give it a good crack until then.

  6. #406
    LuNa
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    Im back from my trip. It was a road trip so most of the food was provided by the fast food industry. I felt absolutely horrible after 5 days which makes me incredibly happy my lifestyle is much more healthy now. It will be great to get back in the gym, it really makes me feel much better all around.

  7. #407
    Moderator Off Road's Avatar
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    Welcome back. My diet has been crap too. Way too much eating out the last week. Let's get our eating back on track
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  8. #408
    LuNa
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    Quote Originally Posted by Off Road View Post
    Welcome back. My diet has been crap too. Way too much eating out the last week. Let's get our eating back on track
    Thanks OR. How do you normally eat while deloading? Do you take in less calories or the same?

  9. #409
    Moderator Off Road's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    Thanks OR. How do you normally eat while deloading? Do you take in less calories or the same?
    Lately...or when I'm strict?
    I would like to keep everything the same, that way I'm consistant. But, diet is definately my weakness. I know when I was super strict the first two months of my 5/3/1, I saw a big improvement in body comp. I don't know why I didn't stick to the plan...oh ya, I'm weak
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  10. #410
    LuNa
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    Quote Originally Posted by Off Road View Post
    Lately...or when I'm strict?
    I would like to keep everything the same, that way I'm consistant. But, diet is definately my weakness. I know when I was super strict the first two months of my 5/3/1, I saw a big improvement in body comp. I don't know why I didn't stick to the plan...oh ya, I'm weak
    Its definitely hard to stay strict. I guess i need to get more strict as well because i have a lot of fat still to loose. Ill reread your journal a bit .

  11. #411
    LuNa
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    Cycle 2, Wave 1

    Warm up
    YMTL, hold for 25 seconds
    Shoulder dislocations, 3x10

    OH Press
    5x35kg (80lbs)
    5x40kg (90lbs)
    7x45kg (100lbs)

    Chin ups
    8x2xBW + negative after every set

    Dumbbell Incline Press
    10x12's
    10x14's
    10x16's
    10x14's
    10x12's

    T-bar Rows
    10x+20kg (45lbs)
    10x+25kg (55lbs)
    10x+30kg (65lbs)
    10x+25kg (55lbs)
    10x+20kg (45lbs)

    Face Pulls
    5x10x26kg

    Shoulder Horns
    15x3kg
    15x4kg
    15x3kg

    My Thoughts
    Im a little bit disappointed with only getting 7 on the press. I was going for 10. I guess this could be because i had a week off from lifting. Ill have to see what happens in this cycle.

    Accessory movements were all done pretty quick. Rows felt good. Im hoping this will give my bench and deadlift a boost. Shoulder horns were heavy, even with a little pink dumbbell.

  12. #412
    Moderator Off Road's Avatar
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    Nice workout. I need to start doing a little more with mine. Keep it up Rv...looking good. You'll get 10 next time.
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  13. #413
    LuNa
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    Had a great diet day today. I decided to be, relatively, strict on my off days. This is done so i can see the effects different macronutrients have on my body. First day started amazingly. I had almost no carbs except for fruit. I reachedmy macro's for the day which were: Total/F/C/P
    2,263/96.1/73.0/268.7

    My body feels pretty good. A lot less bloated, but i have been quite hungry overall. Sugar free jelly has helped a bit with that. People tend to find carbs making them hungry but i dont see a difference. Tomorrow will be a normal day, which is needed because i always feel like im starving after deadlift day.

  14. #414
    LuNa
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    Quote Originally Posted by Off Road View Post
    Nice workout. I need to start doing a little more with mine. Keep it up Rv...looking good. You'll get 10 next time.
    Thanks Off Road. The increased volume of your last workout looked good. I do have some questions, which i will ask later in your journal.

  15. #415
    Moderator Off Road's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    i always feel like im starving after deadlift day.
    Aint that the truth. Good job staying strict on the eating. I will try to be as dedicated.
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  16. #416
    Moderator Off Road's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    I do have some questions, which i will ask later in your journal.
    Ask away...
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  17. #417
    LuNa
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    Cycle 2, Wave 1

    Deadlifts
    5x105kg (230lbs)
    5x120kg (265lbs)
    10x135kg (300lbs)

    10x70kg (155lbs)
    10x80kg (175lbs)
    10x90kg (200lbs)
    10x80kg (175lbs)
    10x70kg (155lbs)

    Good Morning's
    Strict, Narrow stance
    12xbar
    12x30kg (65lbs)
    12xbar

    Weighted Sit-ups
    5x10xBW+3kg

    My Thoughts
    Really good session. Deadlift felt extremely light today. Normally the warm ups feel heavy already, but today they all flew up. Im happy with 10 reps.

    Good morning's are amazing. I got a really good stretch and doing them strict feels good. Im still loving the extra AB work.

  18. #418
    SchModerator ZenMonkey's Avatar
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    Strong DLs there chief! Ab work IS fun!
    Sarvamangalam!

  19. #419
    Moderator Off Road's Avatar
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    300x10...awsome!!!
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  20. #420
    LuNa
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    Quote Originally Posted by ZenMonkey View Post
    Strong DLs there chief! Ab work IS fun!
    Thanks Zen! It definitely is, especially when you start seeing results.

  21. #421
    LuNa
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    Quote Originally Posted by Off Road View Post
    300x10...awsome!!!
    It felt pretty good! I cant believe it was about half year ago i was struggling with 5x225.

  22. #422
    Senior Member tomv's Avatar
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    Haha holy crap mate, fantastic work on the deadlifts!
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  23. #423
    LuNa
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    Quote Originally Posted by tomv View Post
    Haha holy crap mate, fantastic work on the deadlifts!
    Thanks a lot Tom!

  24. #424
    LuNa
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    Another pretty good diet day today. I had a little bit more fat than i was planning, but its because i had some pork chops. I wasnt too bad. I went over my calories a little but considering i deadlifted yesterday, that makes everything ok. Ended the day with the following macro's:
    2,649/122.1/73.7/293.6

    I really feel the increased protein is helping. I feel leaner while i havent lost any weight. Going to keep it at this level for now. Bench day tomorrow, it should be good.

  25. #425
    Moderator Off Road's Avatar
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    Good job with the eating. I know it's hard to stay strict after a big deadlift session.
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