More pics

28/4/10, roughly 15st 8pd

I may have gained a tad of fat??!

Pics

This is me 14st 7pd at the start of 5/3/1, date 15/3/10

Workouts

23/4/10 Wk1 Fri
Deads (20kgx5 40kgx5 50kgx2) 70kgx5 82.5kgx5 92.5kgx5 got 10
52kg sandbag load 5mins 13reps 7lb sledge tabata

26/4/10 Mon Wk2 Press
(20kg 2x8 32.5kgx3) 35kgx3 42.5kgx3 47.5kgx3 got 6- Dips 2x6 1x4,1,1 - Chins (pa) 2,2,1 - Pushups (stands) 3x10
GTG Chinups (pa) 1,2,3,4,5,6,7,8,9,10

27/4/10 Wk2 - Complex 2x5 20kg h clean/press/b squat/deadlift SQUAT (30kgx5)52.5kgx3 60kgx3 67.5kgx3 got 9 5x10 40kg

21/4/10 Wk 1 Wed

Complex H clean/press/b squat/f squat/deads 2x8 20kg -

Back squat 45kgx5 52.5kgx5 60kgx5 got 8

Back Squat40kgx20


BUSTER

New Workouts

My conditioning has been off so I’m changing the routine a little, I still plan on using the 5/3/1 method it’s just the accessory work that I’m changing. Looks like this:

Day 1
Press 5/3/1
Dips
Chins
Pushups (I recently discover a set of push up bars I forgot I had so I’m going to use them to get extra depth)

Day 2
Back Squat 5/3/1 (Front squat was starting to aggravate my knees)
High rep back squats 20’s 30’s whatever

Day 3
Deadlift 5/3/1
Sandbag work (Sandbag work has different elements to it, the constant I use is time and that is 10 minutes, I have two sandbags at 26kg and one at 32 kg so sometimes I’m going to take them and stack them from one end of the track to the other, sometimes hill sprints (shuffles!), zercher carry’s, throws, you get the idea!)
Tabata sledgehammer work – I have 7lb sledge and an old tractor tyre so I planning on using this as a finisher (need to look into buying a heavier sledge)

Mon 19/4/10 Wk1

Complex 2x8 20kg
Hang clean/press/back squat/front squat/deadlifts

Press 32.5kgx5 37.5kgx5 42.5kgx5 got 7 (This was tough, not hadmuch sleep, baby is teething)

Dips 3x5

Chins Palms away 3,2

Pushups on stands 3x8

BUSTER

16/4/10 Fri Wk 4

Deads (20kgx5) 45kgx5 55kgx5 65kgx5