Token Red Man Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Monts
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Re: Token Red Man Log

Post by Monts » Wed Mar 14, 2012 1:44 am

Deadlifts:
Warm-up Sets: 5x127.5, 5x160, 3x192.5

Work Sets: 3x222.5, 3x255, 17x287.5

Assistance:
Deadlift: 5x10x225
Ab Wheel: 5x10
*Am able to roll all the way to full extension from the knees with control. Will keep it here for a few more weeks, maybe add some reps, but at some point I would like to start working up from doing these off the feet.
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Thu Mar 15, 2012 10:05 pm

Bench Press:
Warm-up Sets: 5x80, 5x100, 3x120

Work Sets: 3x142.5, 3x162.5, 13x182.5

Assistance:
Bench Press: 5x10x142.5
Dumbell Rows: 5x10x45
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Monts
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Re: Token Red Man Log

Post by Monts » Fri Mar 16, 2012 9:01 pm

Squats:
Warm-up Sets:
5x107.5, 5x135, 3x162.5

Work Sets:
3x190, 3x215, 9x242.5
*Probably would've done a rep or two better had I not been sick last week.

Assistance:
Squats: 5x10x190
Leg Curls: 1x10x6 Setting, 4x10x7 Setting
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Mon Mar 19, 2012 8:36 pm

Military Press:
Warm-up Sets:
5x52.5, 5x65, 3x77.5

Work Sets:
5x97.5, 3x110, 8x122.5

Assistance:
Military Press: 5x10x97.5
Chin-ups: 9 x 6 reps x BW
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Tue Mar 20, 2012 11:35 pm

Deadlift:
Warm-up Sets:
5x127.5, 5x160, 3x192.5

Work Sets:
5x240, 3x270, 12x302.5

Assistance:
Deadlift: 5x10x240
Ab Wheel: 5x10
*from the knees
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Thu Mar 22, 2012 11:38 pm

Bench Press:
Warm-up Sets:
5x80, 5x100, 3x120

Work Sets:
5x152.5, 3x172.5, 13x192.5

Assistance:
Bench Press: 5x10x152.5
Dumbbell Rows: 5x10x50
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Fri Mar 23, 2012 8:53 pm

Squats:
Warm-up Sets:
5x107.5, 5x135, 3x162.5

Work Sets:
5x202.5, 3x230, 9x257.5

Assistance:
Squats: 5x10x202.5
Leg Curls: 5x10x1st Setting
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Mon Apr 02, 2012 10:02 pm

Start of my 3rd cycle on 5/3/1

Military Press:
Warm-up Sets:
5x55, 5x67.5, 3x80

Work Sets:
5x87.5, 5x102.5, 12x115

Assistance:
Military Press:
10x102.5, 4x10x87.5

Chin-ups:
9 x 6reps x BW
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Tue Apr 03, 2012 10:41 pm

Deadlift:
Warm-up Sets:
5x130, 5x165, 3x197.5

Works Sets:
5x212.5, 5x245, 19x280

Assistance:
Deadlift:
2x10x245, 3x10x225

Ab Wheel:
5x10xBW
*Able to roll out all the way from the knees for all sets.
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Thu Apr 05, 2012 9:48 pm

Yesterday I "ran" 2.75 miles in 35:40

Today, I benched...

Bench Press:
Warm-up Sets:
5x82.5, 5x102.5, 3x125

Work Sets:
5x135, 5x155, 18x175

Assistance:
Bench Press:
2x10x155, 3x10x135

Dumbbell Rows:
5x10x50
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Sat Apr 07, 2012 3:45 am

I was off my game today. I lifted later than usual towards the evening when I'm usually winding down. I also had a tension headache which became a migraine near the end of my squat session. But, I got it done.

Squat:
Warm-up Sets:
5x112.5, 5x140, 3x167.5

Work Sets:
5x182.5, 5x210, 11x237.5

Assistance:
Squat: 10x210, 4x10x185
Leg Curls: 10x40, 10x50, 3x10x60

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Monts
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Re: Token Red Man Log

Post by Monts » Tue Apr 10, 2012 3:45 am

Military Press:
Warm-up Sets:
5x55, 5x67.5, 3x80

Work Sets:
3x95, 3x107.5, 9x122.5

Assistance:
Military Press:
10x107.5, 9x95, 10x85, 10x75, 10x65
Chin-ups:
6 x 7 reps x BW, 8reps x BW
Preparing for the day when the zombies come.

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Monts
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Location: New Mexico

Re: Token Red Man Log

Post by Monts » Tue Apr 10, 2012 10:41 pm

Deadlift:
Warm-up:
5x130, 5x165, 3x197.5

Work Sets:
3x230, 3x262.5, 12x295

Assistance:
Deadlift:
2x10x262.5, 3x10x230
Ab Wheel:
5x10XBW
*from knees
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Thu Apr 12, 2012 11:49 pm

Bench Press:
Warm-up Sets:
5x82.5, 5x102.5, 3x125

Work Sets:
3x145, 3x165, 13x187.5

Assistance:
Bench Press:
5x10x165
Dumbbell Row:
5x10x55
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Sat Apr 14, 2012 7:19 am

I did this Friday, but am just now logging it because I had a late night out being a social butterfly.

Squat:
Warm-up Sets:
5x112.5, 5x140, 3x167.5

Work Sets:
3x195, 3x222.5, 10x250

Assistance:
Squat:
2x10x222.5, 3x10x195
Leg Curls:
5x10x2nd Setting (30lbs I think)
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Mon Apr 16, 2012 8:53 pm

Military Press:
Warm-up Sets:
5x55, 5x67.5, 3x80
Work Sets:
5x102.5, 3x115, 8x127.5

Assistance:
Military Press:
10x115, 10x102.5, 9x102.5, 9x95, 10x85
Chin-ups:
8sets x 7reps x BW
Preparing for the day when the zombies come.

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Monts
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Re: Token Red Man Log

Post by Monts » Tue Apr 17, 2012 10:38 pm

Deadlift:
Warm-up Sets:
5x130, 5x165, 3x197.5

Work Sets:
5x245, 3x280, 9x312.5
*could've gone a couple more reps at least if i had some chalk, but grip on left hand was fatiguing

Assistance:
Deadlift:
3x10x280, 2x10x245
Ab Wheel:
5x10xBW
*from knees

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Monts
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Re: Token Red Man Log

Post by Monts » Thu Apr 19, 2012 11:08 pm

Bench Press:
Warm-up Sets:
5x82.5, 5x102.5, 3x125

Work Sets:
5x155, 3x175, 13x197.5

Assistance:
Bench Press:
5x10x175
Dumbbell Row:
5x10x60
Preparing for the day when the zombies come.

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Monts
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Posts: 175
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Location: New Mexico

Re: Token Red Man Log

Post by Monts » Sat Apr 21, 2012 2:52 am

Last training session of this third cycle of 5/3/1. Back off week is next week. I plan on doing a 4th cycle.

Squat:
Warm-up Sets:
5x112.5, 5x140, 3x167.5
Work Sets:
5x210, 3x237.5, 9x265

Assistance:
Squat:
1x10x237.5, 4x10x210
Leg Curls:
5x10x2nd Setting.
Preparing for the day when the zombies come.

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