ExRx.net

Sure am.

_________________
What if the Hokey Cokey really IS what it's all about?

looks like you need it :)

Congrats on the PR squat!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Cheers Doc. 160kgs by the end of the year is the next goal.

_________________
What if the Hokey Cokey really IS what it's all about?

what's your front squat at these days Phil?

On the back shelf somewhere.

Last time i did them i started getting a bit of knee pain, so i stopped and the knee pain went away.

_________________
What if the Hokey Cokey really IS what it's all about?

This is what i'll be following for the next few months. The only major change is the dropping of incline pressing as a main 5/3/1 movement and replacing it with some speed work for bench. It's something i've been meaning to try for a while but not had the opportunity until i joined the new gym.

A-
Speed work bench - 8 x 3 @ 50-55%
Seated DB Press - 4 x 8-12
Pullups 4 sets, first set has to be 10 reps
Chest Supported Rows - 3 x 10-15
Curls and Pushdowns

B
Squats 5/3/1
Elevated Front Grip Reverse Barbell Lunges - 3 x 5-10
Back Raises - 3 x 8-15
Rollouts

C
Bench Press 5/3/1 (prescribed reps only then two singles at the training max)
DB incline Press 5 x 8-12
Seated Rows 5 x 8-12
Tricep Extensions

D
Deadlifts 5/3/1
Safety Bar Good Mornings - 3 x 8-12
Hip Thrusts - 3 x 8-12
Pallof Press

_________________
What if the Hokey Cokey really IS what it's all about?

Jesus Phil, 100k on your good mornings? Wendler doesn't go above 60k!

What a pansy.

_________________
What if the Hokey Cokey really IS what it's all about?

haha, I like your style

Bob, are you serious about Wendler and 60kg?

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

That's true, he said that in 2009, but it's not because he can't. He tries to get as much out of a light weight as he can. He says it because he's training muscles not movements with accessory lifts.

Here's an article Bret Contreras did in 2011 quoting him. http://bretcontreras.com/2011/05/tighte ... -the-ship/

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

yeah, I mean obviously he CAN good morning with more than that, the guy's got like a 1000lb squat, he just doesn't think it necessary.

Actually, that's starting to sound familiar. I think he said something about making it harder with lighter weight.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

He was talking about doing with light weight, full ROM, and sets of 20-30 reps from what I recall.

_________________
What if the Hokey Cokey really IS what it's all about?