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Thread: Post Your Last Workout

  1. #41
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    Today I wanted to find my 1RM for the major lifts, as I need these if I am to make a transition to Wendler's 5/3/1 programme.

    Overhead Press:

    1x10 20 kg (esentially warm-up)
    1x3 40 kg
    1x1 50 kg
    1x1 60 kg
    1x1 65 kg (failed!)

    I then took 80% of my 1RM and went for max repetitions. This will be needed for calculating my starting weight.

    1x6 47,5 kg

    The same procedure for Deadlift:

    1x5 60 kg
    1x5 80 kg
    1x1 120 kg
    1x1 130 kg
    1x1 140 kg (failed!)
    1x8 105 kg

    I will wait for tomorrow to decide what my 1RM for the Squat and Bench Press is. I can barely wait to find out!

  2. #42
    Senior Member Leonhardt's Avatar
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    I am learning a little from a prison style workout book.

    no weight squats in wide stance 70

    towel shoulder warm-ups and upper back isometrics

    Romanian dead lifts 140 lb ( 63kg)

    One arm rows 90 lb (40kg)

    rear delt flys into hammer curls 15 lbs

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    Cycle 6 km
    50 crunches x5
    20 push ups x5
    20 "backlifts" (pull up your back when on stomach) x5
    50 squats x5

    Then i did different exercises with dumbells.

  4. #44
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    I have now trained in the Wendler 5/3/1 programme for the past couple of months, and so far it has been a succes.

    Training for new personal records each and every traning session of Stronglifts 5x5 on top of my Krav Maga training had left me more then a little fed up and fatigued. Wendler 5/3/1 instead uses a system of ramped sets (three warm up sets and three work sets) making it considerably easier to manage and train. It was a bit of a trouble to find my 1RM and calculate percentages at the beginning of the programme, but now I have gotten the habit and it is no trouble any longer.

    The programme has four weeks with the same theoretical 1RM's (the variation in load being based on percentages of these 1RM's), each week consisting of a day dedicated to one of the four major lifts in the programme: Overhead Press, Bench Press, Squat and Deadlift. Assistance exercises are optional and varied.

    The first week has 3x5 as work sets with moderate loads, the last set being at least five repetitions, but preferably more. The second week has 3x3 with heavier, but still manageable loads and again the final set is at least three repetitions. The third week you lift one set of five, one set of three and one set of at least one repetition, all of them quite heavy. The fourth week you deload in preperation for the next month, where you increase your theoretical 1RM's and then begin lifting heavier.

    The programme really insures that you show up at the gym with a mission and a set plan, thereby preventing you from loitering around and not getting any serious training done. The programme intentionally starts you off with manageable weights, less then your current 1RM, so you can get an easy start.

    My training for today was Overhead Press, at the third week:

    Overhead Press
    1x5 20 kg
    1x5 25 kg
    1x3 30 kg
    1x5 37,5 kg
    1x3 42,5 kg
    1x7 47,5 kg (this was the 'at least one rep' part, but I could do seven)

    Then some assistance work:

    Pullups: 3,3,3,2,2 (I can usually do a couple more, but I must have been exhausted from the Overhead Press)
    Dips: 10,10,10,10,10

    Once you have gotten to the point of your training where increasing the load every workout becomes impossible and training two or three major lifts at a time to heavy, I would recommend Wendler 5/3/1.
    If you are a beginner at barbell strength training, I would instead suggest Stronglifts 5x5 as your programme of choice.

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    I'm actually in the middle of my workout (bike-ride) now. I stopped at a restaurant and now I'm in a library on the way. I rode 18-20 miles out and I am now about half-way back home, so I have about 9-10 more miles to bike. I think I over did it again. It always feels so good riding out, but then I realize I wasted all my energy before I hit the half-way mark back home. I wonder if I'll regret these workouts in the future.

    The total will be about 36 to 40 miles. Not my longest, but it's up there.

  6. #46
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    My workouts are three days per week. Most sets are five reps except for the obvious stuff like chinups, dips etc. I change the exercises up a bit sometimes. I also cycle at least 65km/40mi per week by road bike for my commutes unless there’s heavy rain.

    Day A
    Dumbbell press
    Dips (full body)
    Deadlift
    Hammer curls
    Chinups

    Day B
    Barbell squat
    Calf press
    Captain’s chair
    Hyperextensions
    Preacher curls with EZ bar

  7. #47
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    15x Spartans
    100x Different Crunches
    60x pushups
    40x Bench
    20x Liftups


  8. #48
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    Quote Originally Posted by Valkar View Post
    15x Spartans
    100x Different Crunches
    60x pushups
    40x Bench
    20x Liftups

    Crunches and pushups I can understand. But what are Benches, Liftups and Spartans?

  9. #49
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    I cycled 180mi/290km over four days with high intensity -- overtraining (amateur mistake) and possibly had tendinitis. I sought a physio for my lateral knee pain. There's nothing wrong with the knee. Apparently I have tight lateral hamstrings, TFLs (tensor fasciae latae), and external hip rotators. The IT band which runs along the TFL may have contributed. He said my problem was pretty minor. I've done stretches for a couple weeks, and I'm pain free right now even during cycling. In the mean time, I'm resting except pushups and light dumbbell work and reading The Cyclist's Training Bible, 4th Ed. by Joe Friel.

    Quote Originally Posted by Sindig_og_stoisk View Post
    Crunches and pushups I can understand. But what are Benches, Liftups and Spartans?
    I suppose benches are barbell bench presses. Liftups are chinups? There are Spartan sprint races and Spartan workout programs but the Spartan exercise... never heard of it.

  10. #50
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    In the past 5 weeks I have gotten into a mild training routine. As a 56 year old who still plays football I realised that the season, which begins in March, will be a tough one if I don't put in some groundwork.

    I run 5k on street once a week
    I run on grass 5 times a week
    -10 x 500m laps at reasonable pace
    -10 25m 3 /4 pace sprints
    -Sprint uphill 60m up stairs

    On home weights machine light routine involving
    -3 sets x 10 chess press
    -3 sets x 7 behind neck pull
    -3 sets x 7 coils

    60 sit-ups

    2 7k cycle rides

    Definately feel a lot fitter and have lost a few kilos....need to continue upon return to work plus instigate an eating adjustment

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