davegmb
Elite Member
Theres a fellow welshman Adamr on the training forum asking for help with his routine, thought you might want to swoop in and save your fellow countryman, ive told him my pennies worth.
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Maximum Gazhole
- Thread starter Gazhole
- Start date
5/3/1 Cycle 2 - Wave 1 - Workout B (Bench)
Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 132lbs
Bench (Work):
5 x 65kg / 143lbs
5 x 75kg / 165lbs
15 x 85kg / 187lbs
Bench (Accessory):
5 x 10 x 55kg / 121lbs
Kroc Rows:
20 x 50kg / 110lbs (Each Arm)
Sandbag Shoulder Walks:
4 x 6 Lengths x 50kg / 110lbs (2 Left, 2 Right)
***
Good one today. Tough. Managed the same reps i did in cycle one by with 5lbs extra weight on that last set. Magic!
Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 132lbs
Bench (Work):
5 x 65kg / 143lbs
5 x 75kg / 165lbs
15 x 85kg / 187lbs
Bench (Accessory):
5 x 10 x 55kg / 121lbs
Kroc Rows:
20 x 50kg / 110lbs (Each Arm)
Sandbag Shoulder Walks:
4 x 6 Lengths x 50kg / 110lbs (2 Left, 2 Right)
***
Good one today. Tough. Managed the same reps i did in cycle one by with 5lbs extra weight on that last set. Magic!
Good to see you doing Kroc Rows 
Good to see you doing Kroc Rows
Man, they tanked me out today. Amazing. I was 100% gassed. Who said weights doesn't work your cardio?
5/3/1 Cycle 2 - Wave 1 - Workout C (Deads)
Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs
Deads (Work):
5 x 105kg / 231lbs
5 x 120kg / 264lbs
16 x 137.5kg / 302.5lbs
Deads (Accessory):
5 x 10 x 90kg / 198lbs
Prone Rows (Supine Grip):
4 x 15 x 50kg / 110lbs
Ab Wheel Rollouts:
3 x 12 x BW (Kneeling)
***
Phew. Lower back was in pieces today after all that. Deadlifts are still looking good, though
Left a day extra rest in between because was still feeling tired after bench the other day.
Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs
Deads (Work):
5 x 105kg / 231lbs
5 x 120kg / 264lbs
16 x 137.5kg / 302.5lbs
Deads (Accessory):
5 x 10 x 90kg / 198lbs
Prone Rows (Supine Grip):
4 x 15 x 50kg / 110lbs
Ab Wheel Rollouts:
3 x 12 x BW (Kneeling)
***
Phew. Lower back was in pieces today after all that. Deadlifts are still looking good, though
Left a day extra rest in between because was still feeling tired after bench the other day.
I made an ab wheel this week. Works like a charm and did it with Home Depot!
Man, they tanked me out today. Amazing. I was 100% gassed. Who said weights doesn't work your cardio?
Who needs cardio
????? Not me........too damn boring. I'd rather keep the RIs short and intensity high ala - Kroc Rows 
Phineas
Registered
Jesus christ Gaz, and I didn't know you could row that much. That's MASSIVE pulling. Well done. It's inspiring to be someone with as many years under their belt as you making gains like a newbie. I don't know how you do it.
davegmb
Elite Member
Yeah impressive rows gaz, you getting full range of motion with that weight or are you sacrificing form a bit just to get it up there, think thats allowed with the kroc rows isnt it?
Nice! What did you use?
I love rollers. Feels like your abs are coming apart, haha.
Who needs cardio
Damned right. On the rep out sets in 531 im absolutely dying by the end. Heavy weights for lots of reps is awesome!
Thanks man
You know exactly how i do it - lift smart, lift hard, and only ever try to compete with yourself.
If you ever compare to anybody else you'll either get complacent and lazy if they're weaker, and overtrained if they're stronger. I found this out the hard way, both ways.
Its full ROM still, just a little looser on the form to keep getting them up there, lol. The main point is don't let go of the dumbell, haha!
Every time I do Kroc rows, an inner area of my back gets f-ed up and I have trouble breathing from the strain.
Phineas
Registered
So, just to clarify, kroc rows are dumbbell bench rows, only using momentum as opposed to strict tempo?
Thats weird...do you keep doing them?
Something like that. I put some rotation at the start of the rep to get it moving, and push my chest downwards to meet the DB on its way up. Its not a lot, but you get into a rhythm for the set.
5/3/1 Cycle 2 - Wave 1 - Workout D (Military)
Military (Warmup):
5 x 27.5kg / 60.5lbs
4 x 32.5kg / 71.5lbs
3 x 40kg / 88lbs
Military (Work):
5 x 42.5kg / 93.5lbs
5 x 50kg / 110lbs
14 x 57.5kg / 126.5lbs
Military (Accessory):
5 x 10 x 37.5kg / 82.5lbs
Pullups:
4 x 8 x BW + 6.25kg / 13.75lbs
Front Squat Holds:
3 x 30sec x 140kg / 308lbs
***
Good session. Matched my reps from last cycle with 2.5kg extra on the bar. The accessory work slayed me today however - my shoulders were constantly on fire.
Pullups feel a LOT easier today. Destroyed them.
Military (Warmup):
5 x 27.5kg / 60.5lbs
4 x 32.5kg / 71.5lbs
3 x 40kg / 88lbs
Military (Work):
5 x 42.5kg / 93.5lbs
5 x 50kg / 110lbs
14 x 57.5kg / 126.5lbs
Military (Accessory):
5 x 10 x 37.5kg / 82.5lbs
Pullups:
4 x 8 x BW + 6.25kg / 13.75lbs
Front Squat Holds:
3 x 30sec x 140kg / 308lbs
***
Good session. Matched my reps from last cycle with 2.5kg extra on the bar. The accessory work slayed me today however - my shoulders were constantly on fire.
Pullups feel a LOT easier today. Destroyed them.
5/3/1 Cycle 2 - Wave 2 - Workout A (Squats)
Squats (Warmup):
5 x 60kg / 132lbs
4 x 75kg / 165lbs
3 x 90kg / 198lbs
Squats (Work):
3 x 105kg / 231lbs
3 x 120kg / 264lbs
15 x 135kg / 297lbs
Squats (Accessory):
5 x 10 x 82.5kg / 181.5lbs
Hip Thrusts:
4 x 12 x 60kg / 132lbs
***
Fuck. This was the hardest workout so far on the program. I was fighting to keep from vomiting during the accessory squats. Horrible! Absolutely smashed the squats this time though, fantastic set.
Dropped the weight on hip thrusts because my glutes were already dead, and cut overhead supports completely because quite simply i was done by that point.
Squats (Warmup):
5 x 60kg / 132lbs
4 x 75kg / 165lbs
3 x 90kg / 198lbs
Squats (Work):
3 x 105kg / 231lbs
3 x 120kg / 264lbs
15 x 135kg / 297lbs
Squats (Accessory):
5 x 10 x 82.5kg / 181.5lbs
Hip Thrusts:
4 x 12 x 60kg / 132lbs
***
Fuck. This was the hardest workout so far on the program. I was fighting to keep from vomiting during the accessory squats. Horrible! Absolutely smashed the squats this time though, fantastic set.
Dropped the weight on hip thrusts because my glutes were already dead, and cut overhead supports completely because quite simply i was done by that point.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Thanks man
You know exactly how i do it - lift smart, lift hard, and only ever try to compete with yourself.
Totally, this is the key to consistent progress. I always remind myself of that bit.
There is always someone stronger than you and there is always someone weaker than you. Worrying about those people has zero consequence on your training.
No matter how strong or weak someone is compared to you, you will still have to do the same things to improve yourself.
Although, I do think a healthy dose of humility from training around people stronger than you is helpful.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
297x15, holy crap. What a set. You ever think of taking 225 lbs for a marathon run?
Absolutely 100% love this post. So true.
Most i've ever done in a set is 30 reps with 225. Horrible. Admitedly there were a lot of breathing squats in there but still.
5/3/1 Cycle 2 - Wave 2 - Workout B (Bench)
Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 132lbs
Bench (Work):
3 x 70kg / 154lbs
3 x 80kg / 176lbs
11 x 90kg / 198lbs
Bench (Accessory):
5 x 10 x 55kg / 121lbs
Kroc Rows:
1 x 20 x 50kg / 110lbs
Face Pulls:
4 x 15 x 16kg / 35lbs
***
This was last week on 5th November, wasn't too pleased with bench. Didn't get a lot of sleep the night before, but warmups went great and i was in a groove with my form. Come to the working set and i totally fuck it up at the start, lose my focus and form cues, and every rep is a struggle. Was aiming for 14.
No sweat. Bad day. Move on!
Rest was good, and Face Pulls are THE BOMB. Love them.
Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 132lbs
Bench (Work):
3 x 70kg / 154lbs
3 x 80kg / 176lbs
11 x 90kg / 198lbs
Bench (Accessory):
5 x 10 x 55kg / 121lbs
Kroc Rows:
1 x 20 x 50kg / 110lbs
Face Pulls:
4 x 15 x 16kg / 35lbs
***
This was last week on 5th November, wasn't too pleased with bench. Didn't get a lot of sleep the night before, but warmups went great and i was in a groove with my form. Come to the working set and i totally fuck it up at the start, lose my focus and form cues, and every rep is a struggle. Was aiming for 14.
No sweat. Bad day. Move on!
Rest was good, and Face Pulls are THE BOMB. Love them.
