50 Egg Challenge

Cardio, Abs and Stretching (and 21's!!)

10 minutes jump rope consisting of:
2 minutes slow alternating skip
2 minutes med alternating skip
2 minutes double alternating step
2 minutes double step
2 minutes fast alternating skip

5 rounds Bas Rutten boxing with neck bridges between rounds - managed to do some bridges without counter balancing with my hands - neck seems to be getting stronger

3 sets reverse planks - 1min/45/30 seconds each

3 sets vertical leg lifts - 3 sets - 9/7/7 reps

3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side

stretching 10 minutes

21's
Bar/Bar+10/Bar+20/Bar+30/Bar+20/Bar+10

I find on the way up, its more of a bicep workout compared to on the way down and I deload, my biceps are spent and my forearms starting getting an insane pump.
 
So today I decided to swap squats with deads on the 5x5 - the last session ruined me mentally

5x5
Deads - 302.5lbs
Rows - 182.5lbs

5x3
Bench 175lbs

Yeah not used to that kind of volume on dead lifts, but I felt very strong. Not sure if I should do those first, followed by rows and finally bench as seemed very drained.
 
In my efforts to do things correctly, I think I have finally figured out what I am doing wrong when doing pullups - I am not starting from bottom fully elongated. See below. I start by gripping the bar, lowering myself controlled down and pull myself, never truly letting go of tension, as opposed to descending all the way down to full stretch. The way I was doing it, I still managed to work myself up to 10 reps, but doing it like the picture shows, I got 4 reps on my first try.

unassisted-pullup.jpg


Pull ups
4 strict - 6 assisted
3 strict - 7 assisted
3 strict - 7 assisted

pushups - wide hand position, elbows in
20, 20 & 20

Dumbbell flies
30x15, 35x15, 40x10

bent over dumbbell rows - paused squeeze at top.
25x15, 30x12, 35x 10

Narrow grip upright barbell rows
Bar til failure
Bar + 20lbs til failure
Bar + 50lbs til failure

Dumbbell pullover
1st set - 25lbs - till failure
2nd set - 30lbs - till failure
3rd set - 35lbs - till failure

calf presses - about 100 reps
 
Cardio, Abs and Stretching

25 minutes jump rope consisting of:
5 minutes slow alternating skip
5 minutes med alternating skip
5 minutes double alternating step
5 minutes double step
5 minutes fast alternating skip

3 sets reverse planks - 1min/1min/30 seconds each

3 sets vertical leg lifts - 3 sets - 9/7/6 reps

3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side

stretching 10 minutes
 
5x5
305lbs deadlift
95lbs OHP - dropped back down to keep these strict

10 reps of paused wide stance squats - 135lbs

Also, after the first set of 305lbs, I did a 360lbs deadlift to try and establish a 1RM
 
Pull ups
4 strict - 6 assisted
3 strict - 7 assisted
3 strict - 7 assisted

Kind of frustrating to only be able to do so few after working myself up to 10 the other way, but I'm dead set on getting these done properly.

Shoulder Shrugs
45lbs plates each hand - 20 reps x 3 sets

seated alternate dumbbell press
1st set - 30lbs - 20 reps each
2nd set - 35lbs - 15 reps each
3rd set - 40lbs - 10 reps each

Wide grip upright barbell rows
1st set - bar - 20 reps
2nd set - bar +10lbs - 20 reps
3rd set - bar + 20lbs - 15 reps
4th set - bar + 30lbs - 10 reps

standing dumbbell flies
1st set - 1 minute - 5lbs
2nd set - 1 minute - 10lbs
3rd set - 45 seconds - 15lbs

calf raises - 100 reps
 
Just my 2 cents here, but I wouldn't worry too much about form on the pullups and strict press. They are just assistance lifts and as long as you feel your muscles engaged, you are fine. I do touch and go with strict press rather than pausing and I don't feel it's hurt my 1RM on it at all. With chins and pullups, I personally don't feel you are getting much benefit by full extension between each rep especially when working high reps. Think of it this way - watch guys that are good at bench press do high rep sets. They aren't going to worry near as much about full lockout, pause at bottom, etc. when banging out a lot of reps.
 
Thanks @Oblivian

I hear what you're saying on the touch and go for presses - I feel like I should have a certain basic strength level basis the strict reps and at the moment, I feel they are too low. I know I can do 107.5lbs touch and go but failed to get all reps for 5x5 at 110lbs. In my mind I should be minimum 115lbs basis strict for 5x5 as feel that's 'respectable' and then I can look at continuing basis touch and go.

For pullups, it amazes me to watch those videos of those people who make it look like they're dancing while doing pullups - not saying thats the goal, but their core and back strength must be through the roof to be able to do that. At the same time, they all seem to be able to start and finish from a dead hang. I want that kind of retard strength.
 
9 rounds Bas Ruttens boxing CD with neck bridges between rounds

3 sets reverse planks - 1 min / 1 min / 1 min

3 sets vertical leg lifts - 10/8/6 reps

10 minutes stretching.
 
Since 360lbs was 'easy' I added more weight today to try and get a more realistic 1RM for deadlift.

Warmup

Stiff legged deadlift
bar x 10 reps
bar + 90lbs x 10 reps

Deadlifts
225lbs x 5 reps
315lbs x 2 sets x 2 reps

PR attempt - 385lbs x 1 rep (see video)

Wasn't very good form to be honest, felt I was too far forward and my back rounded in the beginning.

5x5
Deadlifts - 307.5lbs
Rows - could not do a single rep as was spent

5x3
Bench - 177.5lbs

 
Pull ups
5 strict - 5 assisted
3 strict - 7 assisted
3 strict - 7 assisted

Increased by 1 rep on 1st set

pushups - wide hand position, elbows in
25, 20 & 17

bent over Rows - 5x5 - 185lbs

Dumbbell flies
25x20, 30x15, 35x15, 40x10,

Narrow grip upright barbell rows
Bar til failure
Bar + 20lbs til failure
Bar + 50lbs til failure

calves about 100 reps
 
25 minutes jump rope consisting of:
5 minutes slow alternating skip
5 minutes med alternating skip
5 minutes double alternating step
5 minutes double step
5 minutes fast alternating skip

will do my stretching and abs tonight as got shit to do.
 
Forgot to do yesterday's log

Squats
Bar x 10 reps
95lbs x 10 reps
137.5lbs x 10 reps

Focused on slow controlled movement.

5x5
OHP - 97.5lbs
Deadlifts - 310lbs

Feeling that this morning - feels good though.
 
Pull ups
4 strict - 6 assisted
3 strict - 7 assisted
3 strict - 7 assisted

Shoulder Shrugs
45lbs plates each hand - 20 reps x 3 sets

seated alternate dumbbell press
1st set - 25lbs - 20 reps each
2nd set - 30lbs - 15 reps each
3rd set - 35bs - 10 reps each
4th set - 40lbs - 7 reps ech

Wide grip upright barbell rows
1st set - bar - 20 reps
2nd set - bar +10lbs - 20 reps
3rd set - bar + 20lbs - 12 reps
4th set - bar + 30lbs - 8 reps

standing dumbbell flies
1st set - 1 minute - 5lbs
2nd set - 1 minute - 10lbs
3rd set - 45 seconds - 15lbs

Hammer Curls
1st set - 20lbs til failure
2nd set - 25lbs til failure
3rd set - 30lbs til failure

calf raises - 100 reps
 
Skipped my workout (cardio) yesterday - 1st day in 48 days I've not worked out.

Today
Dead lifts - 5x5 - 312.5lbs

Bench - 5x3 - 180lbs

Again, could not do the Bent over rows - forearm seems to be injured and I simply can't do both Rows and Deads on the same day.
 
been doing 5x5 for 6 months now so switching up to 5/3/1

bought the wendler app for this so makes keeping track a breeze

Date: 5/16/17
Lift: Military Press
Weight: 87.5 lb
Score: 8
1RM: 110.8 lb
Assistance: Pyramid Sets (Ascending)
Military Press: 5 sets of 87.5 lb x inc. reps
Assistance: Joker Sets
Joker Sets: 97.5 lb x 5 reps
Assistance: First Set Last
Military Press: 3 sets of 67.5 lb x 8 reps
Assistance: Pyramid Sets (Descending)
Military Press: 5 sets of 87.5 lb x dec. reps
Assistance: Bodyweight Hell
Assistance: Big and Dumb - Military Press
Bodyweight: 216.5 lb

Additional accessory lifts

Wide grip upright barbell rows
1st set - bar - 20 reps
2nd set - bar +10lbs - 15 reps
3rd set - bar + 20lbs - 12 reps
4th set - bar + 30lbs - 10 reps
5th set - bar + 20lbs - 12 reps
6th set - bar +10lbs - 15 reps
7th set - bar - 20 reps

standing dumbbell flies
1st set - 1 minute - 5lbs
2nd set - 1 minute - 10lbs
3rd set- 1 minute - 15lbs
 
Warmup
137.5lbs x 5, 152.5lbs x 5, 192.5lbs x 5

Lift: Deadlift
1st set - 225lbs x 5
2nd set - 257.5lbs x 5
3rd set AMRAP - Weight: 292.5 lb
Score: 5

1RM: 341.3 lb

Assistance:
Bent Over Rows: 4 sets of 137.5 lb x 12 reps

Lots of volume and back is fried
 
A little conditioning today

1 minute fast jump rope
20 jumping squats
20 pushups
15 reverse lunges each leg
1 minute reverse plank

x 3 sets

2 minutes between each set

Tried to do knee2chest jumps but couldnt get off the ground, legs are toast.
 
5/3/1 workout - neck and shoulder aching so not my best lifting. good thing it's light right now.

Lift: Bench Press
1st set 72.5lbs x 5
2nd set 90lbs x 5
3rd set 107.5lbs x 5
4th set 135lbs x 5

5th set
Weight: 152.5 lb
Score: 9
1RM: 198.3 lb

Assistance:
Pyramid Sets (Ascending)
Bench Press: 5 sets of 152.5 lb x inc. reps

dumbbell flies
1st set 20lbs til failure
2nd set 25lbs til failure
3rd set 30lbs til failure
4th set 35lbs til failure
5th set 40lbs til failure

calf raises til failure
 
5/3/1 workout

1st set 97.5lbs x 5
2nd set 122.5lbs x 5
3rd set 147.5lbs x 5
4th set 160lbs x 5
5th set 185lbs x 5

AMRAP set
Lift: Back Squat
Weight: 210 lb
Score: 6
1RM: 252 lb

Assistance: Big Muscles - Back Squat
Leg Press: 5 sets of 122.5 lb x 15 reps

Those assistance sets made my legs jello. don't have a leg press so just did squats instead.
 
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