fctilidie's Rugby and Strength Training Log

[allan5790]

Haha fair enough, good stuff.

[fctilidie]

Phase 2 - Week 4 - Day 3 (Deload)

Bench Press
1 x 5 @ 37.5kg
1 x 5 @ 45kg
1 x 5 @ 55kg

Bench Press
5 x 10 @ 37.5kg

DB Row
5 x 10ea @ 24kg


7pm
1 hour of 4-a-side football

[fctilidie]

22/01/2010
Phase 2 - Week 4 - Day 4 (Deload)

Squat
1 x 5 @ 45kg
1 x 5 @ 57.5kg
1 x 5 @ 67.5kg

Squat
5 x 10 @ 45kg

Good Mornings
5 x 10 @ 32.5kg

Hanging Leg Raise
5 x 10

[fctilidie]

25/01/2010
Rest day


25/01/2010
Rest day


25/01/2010
Phase 3 - Week 1 - Day 1

Military Press
1 x 5 @ 25kg
1 x 5 @ 30kg
1 x 3 @ 35kg
---------------
1 x 5 @ 40kg
1 x 5 @ 45kg
1 x 13 @ 50kg

Fat Bar Military Press
5 x 10 @ 37.5kg

Chin Ups/Pull Ups
5 x 10


Target was 14 and I didn't get it, but my previous best at that weight was 11 so it's still progress of sorts.

[fctilidie]

Phase 3 - Week 1 - Day 2

Deadlift
1 x 5 @ 47.5kg
1 x 5 @ 60kg
1 x 5 @ 72.5kg
---------------
1 x 5 @ 77.5kg
1 x 5 @ 87.5kg
1 x 16 @ 100kg

Fat Bar Deadlift
5 x 10 @ 72.5kg

GHR
5 x 15


Target was 16 and I just got it, it was really hard on my grip. The fat bar deadlifts were really hard too, but I really enjoyed them.

[fctilidie]

27/01/2010
Rest day


28/01/2010
Phase 3 - Week 1 - Day 3

Bench Press
1 x 5 @ 37.5kg
1 x 5 @ 47.5kg
1 x 3 @ 55kg
---------------
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 12 @ 80kg

Fat Bar Bench Press
5 x 10 @ 60kg


40 mins swimming


Target was 10 to beat my best so far and I wasn't very confident about getting it, but I surprised myself and easily beat it.

[stallion87]

You are demolishing those last sets to failure mate!! Definitely after this cycle get some new 1RM's!

I'm just coming to the end of my first phase, by mistake for the last week for Bench press I did 1/1/F instead of 5/3/F... never mind!!

I notice you like to do the same exercise twice on some lifts, such as Squats 5/5/F and then immediately after Squats 5x10. How do you find this?

I considered doing the same as I have limited equipment in my garage, and so can't go do a gruelling set on the leg press (maybe thats a good thing).

How are you finding the workout as a whole overall. From just about finishing my first phase it seems to be quite a positive workout, always lifting heavier and then knowing you can go all out on your last set is always good for the mind! Not looking forward to the deload mind you, I guess lifting small weights is all part of the program.

Do you lift all out failure on your last set on the deload? I wouldn't have thought so but good to hear another opinion. Also out of interest do you often lift to failure on your assistance exercises, or are you staying a rep away?

GL

[fctilidie]

The whole point of this program is you don't set new 1rm's just because you are getting a high amounts of reps, it says in the book that you should expect to get over 10 reps on your last set sometimes as you are working off 90% of your 1rm. I actually messaged Wendler and he replied to me and told me not to change anything.

The option I choose to do when I do 5 x 10 straight after the main sets is called Boring But Big in the book, you just choose a weight between 50-60% of your training max and do 5 sets of 10. I like doing it this way at the moment, but I do try to mix thing up a bit each month. I workout in my garage too so this works well for me.

I love this program and I will be sticking with it for a long time. If you use the rep formula in the book to work out what your lifts roughly are it makes progress easy to track. I work out what my lift is using the formula, then I use the formula to work out how many reps I'll need to beat that with the next weeks weight. It says to do this in the book so I do, and it gives me a target each session.

Example:
Phase 2 week 3 of bench press - 6 reps @ 87.5kg = 104.98
Phase 3 week 1 of bench press - 12 reps @ 80kg = 111.97

Its just a rough guide don't forget, but it helps you have an idea. The formula is.. weight x reps x 0.0333 + weight =


You don't do the last set to failure in the deload, you just do your 3 sets of 5, do some lighter accessory work than normal and leave. I've beaten all my previous bests after the deload week so it defo works for me.

Any other questions just let me know matey.

[fctilidie]

Phase 3 - Week 1 - Day 4

Squat
1 x 5 @ 47.5kg
1 x 5 @ 60kg
1 x 3 @ 72.5kg
----------------
1 x 5 @ 77.5kg
1 x 5 @ 87.5kg
1 x 16 @ 100kg

Good Morning
5 x 12 @ 50kg, 52.5kg, 55kg, 57.5kg & 60kg

Hanging Leg Raise
5 x 15


Target was 16 and I got 16, could of maybe got a couple more out but thought I was happy enough with that.

[stallion87]

Thanks a lot mate that was very helpful! I will be watching this thread pretty closely, 16 reps for 100kg squat is insane mate! I recently did 91kg for 10 reps but it took me a good while to do them, quite big pauses etc, I know your not suppost to do that.

Just having a quick read of this again before I go hit the gym shortly, got my last bench day so getting myself psyched up a bit, although some Motorhead should sort that out!