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Exercise Prescription on the Net
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PostPosted: Mon Jun 03, 2013 5:58 am 
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Location: Ostenfelde (GER)
i'm doing the starting strength version from kethnaab atm (pendlay rows instead of power cleans) three times a week.

squat: no PR, cause i went down many kg to work up with a better form

bench press: 4x 67,5 kg

deadlift: 5x 107,5kg

military press: 5x 50kg

pendlay rows: 5x 67,5 kg

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PostPosted: Wed Aug 21, 2013 4:49 am 
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an update:

gym:
i'm on the 3rd cycle of 5/3/1 twice per week with downsets and rest-pause sets. i could improve my estimated 1RM of deadlift and bench, but the rest is stalling a bit, but i don't think it's cause of the program. i dropped some weight and played a lot of soccer and tennis in the last weeks. i will continue doing the program and now add some joker-sets (new concept from wendler out of his new book "beyond 5/3/1"). you finish the 3rd set at a maximum of 5 reps and then add weight to the bar and try to hit 5 reps again, then maybe again 5 reps with more weight, or you change to triples or singles, just kind of maxing out after the 3rd 5/3/1 set.

other sports:
i decided to minimize the soccer playing to one training and one game per week and to join a new tennis club, where i can play at a good league level. my level of skill at tennis is way higher than at soccer and in the last months i had more fun to play tennis, so i think it's a good choice to focus more on tennis.

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PostPosted: Mon Nov 11, 2013 12:30 pm 
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did 5 cycles of wendler's 5/3/1 two days per week with rest pause sets. this template is nice and only at the squat i didn't manage to hit the required reps in the last cycle.

current 1RM:

squat: 100kg
deadlift: 150kg
bench press: 75kg
miltary press: 57,5kg

now i'm giving the 5/3/1 boring but big two days per week template a try.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Mon Dec 02, 2013 9:51 am 
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Joined: Thu Jun 30, 2011 3:17 pm
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Location: Ostenfelde (GER)
boring but big was a bit boring and i had some problems with 5x10 squatting, cause my ankle made some trouble plus i decided to swith to 3 training days.

so now i'm giving the 5/3/1 full body template a try:

mon:
squat 5/3/1
db bench press 5x10
kroc rows 5x10

wed:
squat 5x 65%, 5x 75%, 5x85%
bench press 5/3/1
pull ups 5x10

fri:
squat 5x 65%, 5x 75%, 5x85%
military press 5/3/1
deadlift 5/3/1

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