THIRD TIME'S A CHARM!!!

[Beowulf]

I was a little surprised at how I felt after the workout not having done strength work before is it normal to not be completely exhausted after a session?

[Phedder]

Welcome back

I was a little surprised at how I felt after the workout not having done strength work before is it normal to not be completely exhausted after a session?

Yeah I'd say not to worry about it, quite often I feel like I could do more even with doing relatively high volume at times, the lower reps tend not to 'drain' you as much I suppose, but I know I don't want to overtax the CNS. Heard nothing but good things about 5/3/1 but it may be a little low on the volume compared to what you're used to. Maybe Sheiko could be more suited to your style? Haven't actually tried either myself so could be best to talk to those who have and get a few experienced opinions.

[morattigirl]

I was a little surprised at how I felt after the workout not having done strength work before is it normal to not be completely exhausted after a session?

Maybe chuck in a couple more assistance exercises? I haven't done Wendler's yet (am thinking about it) but with Sheiko #29 I never felt completely exhausted after my workouts either but in saying that #29 is the beginner template. #37 is a whole nother story im told :nod:

[Beowulf]

Thanks guys I'm gonna stick it out after all this is just week one of four Sheiko has intrigued me for a while so it may be next on my hit list.

Tuesday-2/11/10

Flat Bench Press 5x 68kg

5x 75kg

15x 80kg

Peck Deck 5 x 10 @ 60kg

One Arm Rows 5x10 @ 50kg

Barbell Shrugs 5x10 @ 160kg

Traps are in agony today \:D/ \:D/ \:D/

[Beowulf]

It has been decided and I'm ditchin 5/3/1 in favor of Sheiko #29 seems to be the logical place to start so will keep you guys posted

[Beowulf]

Haven't Logged anything for a while lets see if I still remember how to do this

17/01/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Standing Military Press (clustered)

5x5 @ 63kg

Flat Bench Press (clustered)

5x5 @ 112.5kg

Weighted Dips

3X8 @ 20kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[Beowulf]

19/1/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Leg Press (Clustered)

5x5 @ 360

Barbell lunges (clustered)

5x5 @ 63- Didnt feel quite Right may have to change it

Hamstring Curl

3x8 @ 60kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[Beowulf]

21/1/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Deadlifts (Clustered)

5x5 @ 135

Bent Over Row (Clustered)

5x5 @ 108

Rear Delt Row

3x8 @ 66kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[Beowulf]

24/1/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Bench Press (clustered)

5x5 @112.5kg

Military Press (clustered)

5x5 @ 63kg

Weighted Dips

3x8 @ 20kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[morattigirl]

Haven't Logged anything for a while

Quite a while :wink: :pfft:

Dude, what do you mean by 'clustered'?

[Beowulf]

its pretty much just a rest-pause variant do 1 rep pause for 10 seconds do another and so on

[morattigirl]

its pretty much just a rest-pause variant do 1 rep pause for 10 seconds do another and so on

Ah ok, as you were :salute:

[Beowulf]

26/1/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Leg Press (Clustered)

5x5 @ 360

Barbell lunges (clustered)

5x5 @ 70-Still a little uncomfortable I think maybe having the same issues as my squat

Hamstring Curl

3x8 @ 60kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[Beowulf]

28/1/11-Already??? hardly Feels right

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Deadlifts (Clustered)

5x5 @ 135

Bent Over Row (Clustered)

5x5 @ 108

Rear Delt Row

3x8 @ 66kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

Felt strong on the Deads could have probably gone heavier just a little bit hesitant that the squatting issue may surface again

[Beowulf]

1/2/11

Core Tri-set 3x15 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Bench Press (Clustered)

5x5 @ 112.5kg

Military Press (Clustered)

5x5 @ 63kg

Weighted Dips

3x8 @20kg

Seated Calf Raise 3x15 @ 120kg

1 Legged Calf Raise 3x8 @ 100kg

[Beowulf]

4/2/11

Decided to have a little bit of a change and did a bit of high rep stuff today

Legpress

50 @ 100kg paused after and held for 50 seconds at 90 degrees

49@ 100kg paused after and held for 49 seconds at 90 degrees

48@ 100kg paused after and held for 48 seconds at 90 degrees

47@ 100kg paused after and held for 47 seconds at 90 degrees

46@ 100kg paused after and held for 46 seconds at 90 degrees

45@ 100kg paused after and held for 45 seconds at 90 degrees

44@ 100kg paused after and held for 44 seconds at 90 degrees

43@ 100kg paused after and held for 43 seconds at 90 degrees

42@ 100kg paused after and held for 42 seconds at 90 degrees

41@ 100kg paused after and held for 41 seconds at 90 degrees

40@ 100kg paused after and held for 40 seconds at 90 degrees

These were done with a 10 second break between each set

then moved on to a similar thing except 25reps-1 rep non stop

Was going to do more lunges and some leg extensions but could barely walk after the legpress gauntlet

Let the DOMS begin

[steak]

plenty of volume there :clap:

not sure its for me though

[Phedder]

Holy shit that looks insane! I thought my pyramid up then dropset down on the leg press was bad enough, not sure if I want to give that a go or not

[Beowulf]

I must admit I pussied out a little bit :oops: :oops:

was meant to go from 50-1 but just couldnt hack it. Was kinda funny being approached by a dude after asking how I could be so destroyed at only 100 clicks

[Phedder]

Dude I tried the 50 reps at 100kg today at the end of my leg press sets, no chance I was going to get out another 49 after only 10 seconds rest :oops: I can definitely understand why you were so destroyed by only 100kg Good stuff.

[Beowulf]

It wasn't the reps that ended up being the killer strangely it was the static hold for 50 seconds that really induced some tremors

[Beowulf]

7/2/11

Core Tri-set 3x20 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Bench Press (Clustered)

10x5 @ 100kg- thought I would try something a little bit different

Military Press (Clustered)

5x5 @ 65kg

Weighted Dips

3x8 @30kg

Seated Calf Raise 3x15 @ 140kg

1 Legged Calf Raise 3x8 @ 110kg

[Beowulf]

9/2/11

Core Tri-set 3x20 with 30 seconds rest

1.Roman Chair Crunch

2.Roman Chair Twist

3.Roman chair Back Extensions

Leg Press (Clustered)

5x5 @ 380

Barbell lunges (clustered)

5x5 @ 63-

Hamstring Curl

4x8 @ 60kg

Seated Calf Raise 3x15 @ 140kg

1 Legged Calf Raise 3x8 @ 110kg

[Beowulf]

Just a quick wee update...

Am still training just doing some very light work focusing on getting my technique picture perfect.Have been experiencing a few too many niggles and bumps for my liking and wanting to get all those ironed out. Primary focus is on my back squats which I am having major issues with in the terms of back pain at the moment but I am seeking help for this so something can finally be done about these chicken legs of mine

[Beowulf]

Just a short back workout today

Barbell Shrugs

1 x 15 @ 60

1x 12 @ 100

1x 12 @ 140

2x 10 @ 160

1 x 8 @ 180kg-PB

One Arm Dumbell Rows

1x 15 @ 35kg

1x 12 @ 37kg

3 x 10 @ 50kg

Lat Pulldowns

4 x 15 Stack

Hyperextensions

3 x 15 @ 20kg

Was a good chance to get used to using my new single tail straps pretty stoaked with getting back into it