FF's trying to get back on the wagon training

Pigeon_Killer · 9 Feb 2013 at 15:04

That's my idea of hell. Feel sick just looking at it

Freefaller · 9 Feb 2013 at 15:25

It wasn't easy. Felt a little bit rough by the end of it!

Freefaller · 11 Feb 2013 at 20:28

Cycle 3 - 3 Rep Deadlift day

BOOM SHAK-A-LAK! What a session. :cool:

I did all my normal prep routine/warm up and didn't feel particularly "great".

Anyway here goes...

Deadlifts:

RDL Warm up

Bar*20
30*20
40*12

Deadlifts warm up

60*8
100*8

135*3
155*3
175*11 - BOOM!

DS 140*8

Pull ups:

BW*8
10*6
20*5
25*5
30*3
10*5

DB Rows with Fat Gripz:

I haven't done any Fat Gripz work in ages, I had forgotten how humbling and hard these were!

24*8
28*8
30*8
34*8
38*6

Grip fried! Back pumped.

Feel Gooooood! :cool:

Skillmister · 11 Feb 2013 at 20:28

Strong workout

LiE · 11 Feb 2013 at 20:29

Nice!!

Freefaller · 15 Feb 2013 at 18:33

Cycle 3 - 3 Rep Squat Day

3 rep squat day

Oh squat

Bar*10
30*8
40*6
60*3 struggled completely with this today, felt strong up until then - just wobbled badly at the bottom. :mad:

Back squat:

60*8
100*3

3 rep squats:
107.5*3
122.5*3
137.5*10 - rather happy with that, depth was consistent throughout and less knee wobble than last week.

Ds 100*14 - ooooh cheeky!

DBSS:

16*6
20*6
24*6
28*6
28*6

Nope - I hate these - but they're so good - I hate them.

Goblet w/ pulse:

15 * 8
15 * 8
15 * 10

Chong Warrior · 15 Feb 2013 at 18:54

That looks painful...

Delvis · 15 Feb 2013 at 19:17

Sweet

You got any recent squat videos at all? Just being nosey

mrthingyx · 15 Feb 2013 at 20:22

Nice overhead squatting!

LiE · 15 Feb 2013 at 20:35

Good work FF, looks like a strong session.

Freefaller · 15 Feb 2013 at 20:37

No vids. But will try and get some next time.

Legs feel like jelly. It's nice.

OH squat were harder than I remember. Lack of concentration.

Next week squats go up to 147.5 for as many reps as possible. That's gonna hurt!

mrthingyx · 15 Feb 2013 at 20:55

Freefaller said:
No vids. But will try and get some next time.

Legs feel like jelly. It's nice.

OH squat were harder than I remember. Lack of concentration.

Next week squats go up to 147.5 for as many reps as possible. That's gonna hurt!

It's funny how you have to think hard about OHS.

MoNkeE · 15 Feb 2013 at 21:10

Awesome workout FF

Did you take your pulse before or during your Goblet squats?

mrthingyx · 15 Feb 2013 at 21:32

Freefaller · 15 Feb 2013 at 21:50

I have to go ATG with a straw to aspirate what I can. Makes it more of a challenge...

Freefaller · 15 Feb 2013 at 21:51

mrthingyx said:
It's funny how you have to think hard about OHS.

Indeed. You really have to focus and one slight waver of thought and. You collapse in a heap.

icecold · 15 Feb 2013 at 22:56

That's a brutal session! I'm impressed that you were able to do so much volume with the DBSS after the squats, you masochist

Freefaller · 16 Feb 2013 at 10:03

It took half an hour at least

Oh and I probably wasn't going as deep as I could/should by the end if I'm honest.

Delvis · 16 Feb 2013 at 10:14

Still working them leggies! Better than most no doubt

Freefaller · 19 Feb 2013 at 21:51

Cycle 3 - 5/3/1 Rep Bench Day

Bench:

Bar*lots
40*10
60*8

87.5*5
100*3
112.5*6 + 1 assisted rep - hard work

Ds 60*17 - WTF? How did that happen? 17 reps?!!

Ring dips

Bw*8
10*5
15*4+f
15*4+f
Bw*7+f

Completely fried.

Incline alt db press

24*8
28*8
32*5

Tough.

Pallof press

4*8

Nice end to the session, but I wasn't really feeling it - my bench is awful, and my set up still feels wrong under the bar.