Kangaroo Boxing - 「Foz' Strength and Power Log」

[Fozzy]

Originally Posted by BreezerD

Well those sets are essentially glorified warmups, so you could

1.) assisted chins on the machine, if you have one [wtf gay i can do chins]
2.) band-assisted chins [wtf buy me bands then]
3.) lat pulldowns [wtf gay]
4.) just do less than the prescribed reps. hell, it's only the last set that really matters anyway. [uh, yeah you're gay]

noob.

So in other words, you didn't think before speaking and foz put you in your place, bitch.


~Foz

[Fozzy]

Originally Posted by vince89

still lol'ing @ 5/3/1 chinups

why...?

~Foz

[vince89]

it just doesnt work..chinups is an assistance lift

[Fozzy]

guys stronger than us have thought otherwise on EliteFTS.

~Foz

[Fozzy]

tracking on my rehband knee pads still says it hasn't left America :'(

e-mailed Jackals asking them to check with their post office. Got the generic 'it can take 6 weeks to arrive'. Yeah, right mate, it's so very unlikely nobody at ANY post office between theirs and the 2-3 it has to go through in Australia wouldn't scan it and say the thing is going through customs/postal checks.

It's probly got lost in Minneapolis somewhere, and I won't be able to do shit about it for 6 weeks. lame.

~Foz

[Team Dragonfire]

Don't worry young padawan, here's what we'll do (or at least what I'm doing):

I figured I had two options to put them in the spreadsheet, one with my bodyweight included and one with just the added weight. With my bodyweight included, I found, as you did, that I would need to do chins with less than my bodyweight. On my day of 3x5, I was doing:

5x <bw
5x <bw
5x +25

Since this is obviously full of fail, as you also noticed, I put just the add-on weight into the calc.

If you want to do 5/3/1 with it AND do a boring but big assistance for it (which I don't suggest) and can't do 5x10, just get 50 reps no matter how many sets it takes.

[Team Dragonfire]

and dont feel the need to go all crazyhardonfor531 like i am. I've also been at it for about 6 months.

[Fozzy]

Originally Posted by Team Dragonfire

Don't worry young padawan, here's what we'll do (or at least what I'm doing):

I figured I had two options to put them in the spreadsheet, one with my bodyweight included and one with just the added weight. With my bodyweight included, I found, as you did, that I would need to do chins with less than my bodyweight. On my day of 3x5, I was doing:

5x <bw
5x <bw
5x +25

Since this is obviously full of fail, as you also noticed, I put just the add-on weight into the calc.

If you want to do 5/3/1 with it AND do a boring but big assistance for it (which I don't suggest) and can't do 5x10, just get 50 reps no matter how many sets it takes.

Yeah I just plop the added on weight onto the calculator too. Works a bit but will need tinkering. I only doing 3 sets of bodyweight after the 5/3/1 chin set just to get some volume work in. I won't be doing curls or any other main bicep related stuff so I don't think it'll be detrimental. I was doing pretty much 5x5 weighted chins before I switched to 5/3/1 and I was always making gains on them. This is lighter in the bigger perspective, and has a bit of volume oomph to kick it into gear.

I am pretty confident I could maybe do 3*10 fresh, dunno about 5*10 for 50 though. But will keep doing them like this and see how it goes.

~Foz

[Team Dragonfire]

like i said, just go for a number of reps on the assistance chins, dont worry about the sets.

and yeah, until we get near 70-100lb. maxes the waves will look very similar.

[Fozzy]

Monday June 29th

5/3/1 - Cycle 3 - Wave 3 BENCH (82.5kg)

5*Bar
5*32.5kg
5*42.5kg
3*50kg
-----
5*62.5kg
5*70.5kg
6*77.5kg (Aim was 11, just felt like shit today. I realise it's been like 5 weeks since I had a deload week (i did wave 1 week twice because my squat was fucked), so really looking forward to the deload next week, think my body needs it.
-----
3*10*45kg
2*10*47.5kg

DB ROWS

2*10*35kg DB's (70kg)
3*10*37.5kg DB's (75kg)

~Foz