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Thread: Time to become a man - 20 rep squats

  1. #21
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    Week 4 - Workout 3 - 26/07/14

    Intensity Day.

    Squats were better than last week. I think they will be pretty heavy next week.

    Deadlifts were pretty good also.

    Press felt great, i rushed the sets a bit but they felt surprisingly good.

    Sleds were better than last week.

    So today's workout was as follows

    Squats 3x5 @ 120kgs
    Deadlift 1x5 @ 157.5kgs
    OH Press 3x5 @ 47kgs
    Dips x19 and x14 @ BW
    Chins x14 and x10 @BW
    Curls 3x5 @ 40kgs

  2. #22
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    Week 5 - Workout 1 - 29/07/14

    Tonight was inevitable failure. I got 16 reps out and failed on the stays. Re racked it and got the last 4 out. Not sure if i will repeat the weight next week or just move on.

    Also failed the last rep of the bench tonight too.

    Hard work.

    So today's workout was as follows

    Squats 1x16 1x4 @ 105kgs
    Pendlay Rows 2x10 @ 90kgs
    Bench Press 1x10 and 1x9 @ 200lbs
    Pull ups 1x14 and 1x10
    Curls 3x8 @ 85lbs
    Last edited by 16bit; 07-29-2014 at 04:16 PM.

  3. #23
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    Week 5 - Workout 2 - 31/07/14

    decided to change things up a little before the wedding. going to a more tm style for the next 3 weeks.

    So today's workout was as follows

    Squats 3x5 @ 95kgs
    DB Rows 3x8 @ 60lbs
    Bench Press 1x10, 1x9 @ 200lbs
    DB Side Raises 3x10 @ 20lbs
    Curls 3x10 @ 85lbs
    HIIT 30sec on 90off bike x 10 rounds

  4. #24
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    Week 5 - Workout 3 - 2/08/14

    Bad day today.

    My left ribs had been feeling a little tender for the week. I got through my squats and they were OK.

    Warming up on deadlifts and something happened. quite painful. stopped the workout there.

    Its Monday now and they feel better but still sore. Going to take the week off and pick up where I left off and repeat this workout in a week.

    Squats 3x5 @ 125kgs

  5. #25
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    So today I went to the gym for the first time since i hurt my ribs.

    just did some basic maintenance as I still can't pull yet.

    did some squats, bench, shoulder girdle work and tabata on the bike.

    i like tabata, its over nice and quickly so I don't have to sit on the bike for 20 mins for my usual intervals.

    going to get back to normal squat and bench stuff starting tomorrow. might reset a little bit.

    can't oh press just yet, might wait till after the wedding for that.
    Last edited by 16bit; 08-12-2014 at 07:28 PM.

  6. #26
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    another muck around day. i am sort of between programs at the moment. wedding is next saturday so will commence long term training after that, just trying to get back into it after the rib thing.

    i have since discovered that i respond very poorly to lack of volume/time off.

    did squats 3x5 @ 120kgs and it felt really heavy.

    did a triple deadlift @ 160kgs and that was way too heavy too.

    had a headache so did some curls and shoulder girdle stuff and left it at that.

    will head back for some bench/OHP tomorrow with some tabata.

  7. #27
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    If you're getting married, why you doing curls?

    Haha, good luck with the wedding. Pro tip. Have a hankie. As she walks in, whether you are crying or not, use the hanky to wipe away an imaginary tear.

  8. #28
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    good advice, i will make the best man hand me one.

  9. #29
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    Quote Originally Posted by RugbySmartarse View Post
    If you're getting married, why you doing curls?

    Haha, good luck with the wedding. Pro tip. Have a hankie. As she walks in, whether you are crying or not, use the hanky to wipe away an imaginary tear.
    Nice. Obviously a man who knows what he's talking about.

    Hope you have a blast. Don't know what you've got planned, but a wedding day is just a whole lot of fun surrounded by the people who are really important to you. Nice one : )

  10. #30
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    starting strength coach development program
    recovery and bench session today.

    did 3x5 squats @ 100kgs.

    bench was a bit of mucking around
    warm up sets small jumps up to first set
    1x2 @ 103.5kgs
    1x1 @ 108kgs
    1x1 @ 112.5kgs
    1x3 @ 103.5kgs
    1x15 @ 62.5kgs (because hypertrophy)

    shoulder girdle stuff misc

    curls misc maybe 2 or 3 sets of 8 to 10 @ 70lbs

    tabata 8 rounds 20 sec on 10 off 4 minute warm down then 3 intervals 30 sec on 1min off then warm down to below 140bpm hr for 30 secs

    had a 5 hour energy before the workout and am pretty sure i could have done that again pretty easily.

    that shit works.

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