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Old 06-15-2011, 12:28 PM   #231
Richard Macaulay
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Re: 5/3/1+ Oly lifting

Hey Sean, ur rocking it as always bro. Really impressed by ur work output. Can i ask you something mate, when you doing all this pressing do you ever throw in some pullups etc to balance out the muscles being used?

Did you throw in some jerks etc just for fun?

Ricky
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Old 06-15-2011, 03:54 PM   #232
Sean Rooks
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Re: 5/3/1+ Oly lifting

Quote:
Originally Posted by John A. Smith View Post
Thanks! I came across a similar routine while doing a search, but I thought it was unreal. Benching 4 times a week sounds sick.
For years I was told that it would overtrain you and you would die, blah blah blah. But frankly, it's not that hard to press with this frequency, and I think you may like it. It is much much easier than doing the same with bigger lifts like squat/deadlift which are exhausting. It seems to be working as well, for the first time in a few months I am feeling stronger.

Richard, yea the jerks were just for fun, I was teaching someone how to do them and decide I wanted to go heavy and have some fun. I tend to throw in some pullups as part of my warm up everyday but haven't seriously programmed for a little while. I'll probably work a bit of that this week since it is my deload week.
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22/6'1"/M/208lbs. log wfs BS 375lb / FS 295lb / DL 405lb / OHP 190lb / Push Press 225lb / C+J 225lbs / Snatch 175lbs / Bench 275lbs / 500m Row 1:21
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Old 06-16-2011, 09:01 AM   #233
Sean Rooks
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Re: 5/3/1+ Oly lifting

6/15/2011

CJ
94, warmed these up before squatting, everything felt light but didn't have time to keep going up in weight

BS
280x6x6

Stupid easy, feeling good
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Old 06-19-2011, 02:28 PM   #234
Sean Rooks
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Re: 5/3/1+ Oly lifting

6/17/2011

BS
280lbx6x2

10-9-8-7-6-5-4-3-2-1 rounds of 315lb rack pull+60kg pendlay row
about 9 minutes, not sure the usefulness of this, but it was fun

Rack pull from the knee
510lbs 1 wouldn't read into this to much, my weakness is off the floor
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Old 06-19-2011, 04:22 PM   #235
Sean Rooks
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Re: 5/3/1+ Oly lifting

BP
barx3x10
135x2x5
185x3
205
225
245
260 PR (+5)
265 PR (+10)
270 f didn't stand a chance

I'm thrilled, this is honestly more than a 10lb PR, it breaks a several month long stagnation. At the beginning of this cycle I think I would have had trouble with 240-250 I honestly added closer to 20lbs to my max. I'll start another cycle after a week of good rest.
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Old 06-23-2011, 08:46 AM   #236
Sean Rooks
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Re: 5/3/1+ Oly lifting

6/20
BS
300x5x5

6/22
BS
280x6x2

Pretty light week this week
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Old 06-25-2011, 09:27 AM   #237
Sean Rooks
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Re: 5/3/1+ Oly lifting

6/24

BS
315x4x4

4 rounds for time
100kg deadliftx10
500m row


9:12ish

Been slacking this week, going to turn it around next week
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Old 06-25-2011, 11:20 AM   #238
Richard Macaulay
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Re: 5/3/1+ Oly lifting

Quote:
Originally Posted by Sean Rooks View Post
6/24

BS
315x4x4

4 rounds for time
100kg deadliftx10
500m row


9:12ish

Been slacking this week, going to turn it around next week
You all set for another smolov cycle, what movements r u going to use this time? Do u not find ur muscle development wud be uneven? Have u ever considered using cleans or clean and jerks? That wud suck and be awesome haha.

Ricky
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Old 06-26-2011, 08:49 AM   #239
Sean Rooks
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Re: 5/3/1+ Oly lifting

Yea I'm pretty antsy and ready to go, ill probably do bench and deadlift this time, program pretty conservatively though.

Clean and jerk would be pretty interesting, I may try it at some point, but it sounds awful.
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Old 06-27-2011, 08:16 PM   #240
Sean Rooks
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Re: 5/3/1+ Oly lifting

DL
257lbsx6x6

yea, it's super light, but these cycles catch up with you so I'm playing this one conservatively.

Row 3x0:45s 2:00min rest
267m
248m
234m

total: 749m

The perfect time interval to be a complete suckfest. I need more conditioning work.
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