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Old 12-22-2009, 09:36 AM   #41
james forshaw
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Here's my programme for the next 12 weeks. I'm hoping the numbers I got out of the Bill Starr calculator are attainable because they are exciting to say the least...

Tuesday (Heavy)
Back Squat (Olympic) 5x5 - ramped
Push Press 5x5 - ramped
Deadlift 3x5 - ramped
Weighted Chin-ups 3 x Max reps (increase if last set >5)
Abs

Thursday (Light)
Front Squat 3x5
Bench Press 3x5
Power Clean 5x3/3x5
Mix up ramping to maxes and sets across to keep progressing.
Metcon
If Litvinov, use front squats and drop them from SWOD. Or else tabata or sprints.

Saturday (Moderate)
Back Squat (Olympic) 4x5, 1x3, 1x8
Push Press 4x5, 1x3, 1x8
Deadlift 2x5, 1x3, 1x8
Weighted Dips 3x5/8
Abs
First sets of each same as first sets from monday, then increase monday's 5th set weight by 2.5% for a triple, then drop for a maximal 8 reps.

Sunday
Metcon
Sprints preferably
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Old 12-22-2009, 09:40 AM   #42
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Heavy (1)

Back Squat 5x5
77.5kg, 90kg, 105kg, 117.kg, 130kg

Push Press 5x5
45kg, 52.5kg, 60kg, 67.5kg, 72.5kg

Deadlift 5x5
115kg, 130kg, 145kg

Chin-ups 3xMax
+10kg - 12,8,6 reps

Abs
Ab-Wheel (from knees)
4 x max reps w/ 60s rest
13, 11, 11, 10 = 45

Still a little way off maximal for each of the last sets. The calculator sets up the programme so I will reach my old 5RM on the fourth week. Felt pretty good. Increase chin-ups weight by 2.5kg next time.
The ab-wheel destroyed me. Every rep is like the business end of a plank.
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Old 12-24-2009, 12:58 PM   #43
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Light (1)

Front Squat 3x5
105kg

Jerk - Work to heavy double/single
2 x 65kg, 75kg, 85kg
1 x 92.5kg, 97.5kg

Power Clean - 3RM
3 x 77.5kg, 85kg, 95kg
1 x 100kg
1 x 100kg
7 x 85kg (max reps)

Issues abound here. Think I picked too heavy a start point with the front squats, not sure how long I can progress here. Rack jerks are much harder than cleaning the weight up and then attempting a jerk. And 100kg is a real sticking point with the power clean but I'm confident of just powering through it next time round.

Missed metcon - I keep refluxing milk. Which is less than pleasant.
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Old 12-26-2009, 11:16 AM   #44
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Moderate (1)

Back Squat
5 x 77.5kg, 90kg, 105kg, 117.5kg
3 x 132.5kg
8 x 110kg

Push Press
5 x 45kg, 52.5kg, 60kg, 67.5kg
3 x 75kg
8 x 60kg

Deadlift
5 x 115kg, 130kg
3 x 147.5kg

Weighted Dips
3 x Max reps @ 30kg
12, 9, 6 = 27 reps

Squat, push press and deadlift all as prescribed. Challenging, but no real problems. More than 15 dips so add weight next week.
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Old 12-29-2009, 12:35 PM   #45
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Heavy (2)

Back Squat 5x5
80, 92.5, 105, 120, 135

Push Press 5x5
45, 52.5, 60, 67.5, 75

Deadlift 3x5
120, 135, 147.5

Chin-ups 3 x Max
+12.5kg
12,8,6 = 26 reps

Awesome squatting, I do love it. Everything fine, no problems. Chin-ups weight too light, 12 reps is too many. Increase again next week.
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Old 12-31-2009, 08:47 AM   #46
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Light (2)

Front Squat 3 x 3
@ 110

Military Press Set 5RM
55, 60, 62.5

Power Clean Set 3RM
77.5, 85, 92.5, 100 (*New 3RM PR)
then
Max reps at 85kg = 8

I don't know why this is called the light day, this is the most challenging day there is! Front squat felt heavy, so I guess I'll go for a new 5RM next week. Sets across for MP and 3x5 for power cleans probably.
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Old 01-02-2010, 11:36 AM   #47
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Moderate (2)

Back Squat
5 x 80, 92.5, 105, 120
3 x 137.5
8 x 112.5

Push Press
5 x 45, 52.5, 60, 67.5
3 x 77.5
8 x 60

Deadlift
5 x 120, 135
3 x 152.5

Weighted Dips
3 x Max reps @ 35kg
11, 8, 5 = 24 reps

All as prescribed, felt good. Increase dips to 37.5kg next time.
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Old 01-06-2010, 12:13 PM   #48
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Heavy (3)

Back Squat 5x5
82.5, 95, 110, 122.5, 137.5

Push Press 5x5
47.5, 55, 62.5, 70, 77.5

Deadlift 3x5
122.5, 137.5, 152.5

Chin-ups 3 x Max
+15kg
10,6,4 = 20 reps

Squat, push press and deadlift all strong. 6 chin-ups less despite only 2.5kg increase. I think I'll be best going for 5 across at 17.5kg next week and working it that way.
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Old 01-07-2010, 11:21 AM   #49
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I've tweaked my "Light" days because for one, they were kicking my ass worse than either of the other days, and I also wanted to include a metcon for the first time since the start (when I originally intended to).

Thursdays will involve alternating front squats and cleans as a SWOD, then a heavy DWOD based around the opposing movement.

15 hour fast today
SE @ 19:00

Power Clean + Squat Clean
Easy doubles
65 x 2
75 x 2
85 x 2
95 x 2
Then switch to Squat Cleans for heavy singles
100 x 1
105 x 1
110 x 1 (Equalled PR)
112.5 x 1 (*New PR - 250lbs)

Metcon
15-12-9
60kg Thrusters
Pull-ups (non-rotary kips)

Time: 4 mins 44

So stoked with the surprising PR. I've only power cleaned recently so diving under it so low felt a little alien. I really hope to hit 120kg sooner rather than later, that'll be a huge milestone.
Metcon kicked my ass, those thrusters started off easy then nose-dived! I'm hoping a total of 4 workouts a week with just two metcons will allow my strength goals to be sustainable. Felt good today.

Later

Abs
Ab-wheel from knees
20-15-10-5 w/ 45s rest
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Old 01-09-2010, 07:40 AM   #50
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Moderate (3)

Back Squat
5 x 82.5, 95, 110, 122.5
3 x 140
8 x 112.5

Push Press
5 x 47.5, 55, 62.5, 70
3 x 80
8 x 62.5

Deadlift
5 x 122.5, 137.5
3 x 155

Weighted Dips
3 x Max reps @ 40kg
11, 7, 7 = 25 reps

Big 3 all fine, especially pleased with strength of squats and deadlifts. Push presses if anything felt a little easy. Massive increase of almost 20% in the dips.
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