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Author Topic: Il Capo's workouts  (Read 36225 times)

Offline Il Capo

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Re: Il Capo's workouts
« Reply #165 on: March 09, 2011, 01:00:33 PM »
Easing back into action.
Yesterday: many squats (a couple @ 80sth kg, a lot at 60kg) , some BP (3x5 @50kg)

Today: squats: warmups then: 1x4, 2x3 @ 83.4kg. Wanted to get to 5x5 but could not. Had a slight knee sore and decided to take it easy

OHP: 1x4, 2x3 push press at 42.6kg.

DL: warmups then 2x1 @ 100kg
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #166 on: March 12, 2011, 09:17:18 AM »
Yesterday: wanted to do some light activity. Legs still sore / tired.

chin ups: 1x7, 1x5
dips: 1x8, 1x7

Then Bench press, wanted to test my 1RM.
Did: 50kgx3, 55kgx3, 60kg x1 then 62.5kg x1. New PR. Inching closely to 1xBW.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #167 on: March 18, 2011, 01:28:03 PM »
Today was a good day.

Volume day.

Squats: 2x5 @ 75.8kg and then 3x5 @ 78.3kg.
OHP: 1x5, 3x4 @ 40kg. Can't crack 5x5 @ 40kg after doing squats, even if I can do much more for 2 or 3 reps. I mean the ratio of what I can do 5x5 vs what I can do 1x3 is probably much less than the 90% that the method suggests.

Deadlifts: 1x4 @ 100kg. Back was rounding so I cut 1 rep short.

Brief arm work: did (gasp) 1 set of curls. Also walked around the gym carrying 40lb DBs. A gym farmer's walk of sorts.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #168 on: March 20, 2011, 08:20:25 AM »
Recovery day
Squats: 2x5 @62.6kg
BP: 3x5 @ 54.6kg
Chins: 1x6, 1x4.5, 1x3 @ BW
Back extension: 5x10 @ BW

I can't get my chins to move up in quantity. I'm a couple of kgs heavier these days, so that may count...
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #169 on: March 23, 2011, 01:58:52 PM »
Intensity day

Squat: warmups in singles and doubles then 1x5@ 88.4kg (195lbs)
OHP: warmups then 1x3 @ 42.6kg 1x2 push press same weight.
Power cleans: 5x3 @ 42.6.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #170 on: June 11, 2011, 04:17:34 AM »
Being doing some on and off training. Have a broken finger, so need to work around that. I have no grip whatsoever so deadlifts, pull ups and chin ups are out.

I have been squatting, OH pressing and even tried some bench pressing, but could not manage much weight with the broken finger (middle finger, I'm wearing a splint).
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #171 on: April 29, 2012, 03:42:17 AM »
Reset with dumbbells, at hotel fitness room:

DB front squat: 5x5 @ 20kg
Alt. single hand DB row: 5x5 @ 20kg
DB bench press: 5x5 @ 16kg
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