[quote]florelius wrote:
Good workout dude and congrats on the bench PR :), Its seems I have to hit 8reps to beat you haha.[/quote]
Cheers. I’ve been sleeping my ass off this week, so had lots of energy!
You def got eight reps in you I reckon!
[quote]Hardrock123 wrote:
[quote]florelius wrote:
Good workout dude and congrats on the bench PR :), Its seems I have to hit 8reps to beat you haha.[/quote]
Cheers. I’ve been sleeping my ass off this week, so had lots of energy!
You def got eight reps in you I reckon![/quote]
I hope I do 
07/06/2012
Deadlift 5/3/1.
Warm up sets
82.5kg, 5
92.5kg, 3
102.5kg, 10
Press 5/3/1.
Warm up sets
42.5kg, 5
47.5kg, 3
52.5kg, 5
Supersetted with goblet squats, 3x10, 20kg
Close-grip chinups, 2x10, 1x7
Barbell curl, 3x10, 20kg
Supersetted with
Dips, 3x10
Complex, 3x8
Row
Clean
Front squat
Press
Back squat
Good morning
That is second cycle of 5/3/1 finished. Moving back home and setting up garage gym, so may have to switch to a program that is less specific with percentages for a while, as won’t have the plates.
In garage gym now, with no bench, so will be doing 5/3/1 reloaded two day split with only press.
Will be something like,
Week 1 day 1
Press 5/3/1
Press, 5x10, 50%
Bent over row, 5x10
Bicep curls, 5x10
Week 1 day 2
Front squat 5/3/1
Front squat, 5x10, 50%
Romanian Deadlift, 5x10
Abs, 3-5x10
Week 2 day 1
Press 5/3/1
Press, 5x10, 50%
Bent over row, 5x10
Bicep curls, 5x10
Week 2 day 2
Deadlift 5/3/1
Front squat, 5x10, 50%
Romanian deadlift, 5x10
Abs, 3-5x10
I could do floor presses on week 2, but don’t know if this is worthwhile? Open to any advice.
13/06/2012
Carried squat rack to garage, 10 minute walk, as way of warmup!
Press 5/3/1.
Warmup
37.5kg, 5
45kg, 5
50kg, 6 (hard going)
Press, 5x10, 30kg
Bent over row, 5x10, 40kg
Bicep curls, 5x10, 22.5kg
14/06/2012
Front squat 5/3/1.
Warm up
50kg, 5
57.5kg, 5
65kg, 12 PR
Front squat, 5x10, 40kg
Romanian deadlift, 5x10, 55kg
Planks, 3x1minute/1minute rest
Overhead squat, 2x5, bar (for flexibility, might incorporate into assistance at a later date)
18/06/2012
Press 5/3/1.
Warmup
40kg, 3
47.5kg, 3
52.5kg, 5
Press, 5x10, 30kg
Bent over row, 5x10, 40kg
Bicep curls, 5x10, 22.5kg
21/06/2012
Deadlift 5/3/1.
Warm up
82.5kg, 5
92.5kg, 5
100kg, 8
Front squat, 5x10, 40kg
Romanian deadlift, 5x10, 55kg
Planks, 3x1minute/1minute rest
Overhead squat, 3x5, bar
Lots of good workouts you are pumping out lately dude, keep them coming
[quote]florelius wrote:
Lots of good workouts you are pumping out lately dude, keep them coming :)[/quote]
Thanks!
25/06/2012
Press 5/3/1.
Warmup
45kg, 5
50kg, 3
55kg, 4 PR
Press, 3x10, 30kg
Bent over row, 3x10, 40kg
Bicep curls, 3x10, 22.5kg
28/06/2012
Front squat 5/3/1.
Warm up
52.5kg, 3
60kg, 3
67.5kg, 10
Front squat, 5x10, 40kg
Romanian deadlift, 5x10, 55kg
Planks, 3x1minute/1minute rest
Switched to two main lifts a day this week, will record results tomorrow or next day.
28/06/2012
Front squat 5/3/1.
Warm up
52.5kg, 3
60kg, 3
67.5kg, 10
Front squat, 5x10, 40kg
Romanian deadlift, 5x10, 55kg
Planks, 3x1minute/1minute rest
Been busy, so late writing up these last few weeks workouts…
28/06/2012
Front squat 5/3/1.
Warm up
52.5kg, 3
60kg, 3
67.5kg, 10
Front squat, 5x10, 40kg
Romanian deadlift, 5x10, 55kg
Planks, 3x1minute/1minute rest
Been busy, so late writing up these last few weeks workouts…
Hope everything is okay with you Hardrock.