I have decided to join the masses and do 5/3/1, creating a new log for this purpose. I will also be trying to track my Macro’s for a bit to see exactly how much shit I eat.
Starting maxes are very conservative, I haven’t maxed (or worked out much) in a year.
Bench 130 kg
Squat 140
DL 170
OHP 80 (not that conservative).
Did my first workout yesterday.
OHP
45x5
55x5
60x9
Main assist:
CGBP
50x10
60x10
70x10
Light assist:
Facepulls
DB Rows
Tricep kickbacks
Bicep curls
Quality workout.
Today is deadlift, I haven’t done a set of 5 on DL over 100kg in probably 3 years, this will be painful.
Pretty easy really, grip started to fail towards the end and form got a little sloppy but better than I thought. Problem was that I hadn’t eaten enough (my metabolism is absurd right now) and was exhausted after these. It probably didn’t help that I never deadlift for more than a double either.
Anyway
SGDL
50x10
70x5 (straps)
SLDL with dumbells
3x10 25kg (each hand)
Calves, Hamstring curls and some back raises then I thought I was going to throw up or faint or both so I decided to leave. I also have a cold, which probably isn’t helping either.
Week 1 Session 3
Bench
80x5
90x5
100x11 (think I probably had 2 or 3 more in me but had no spotter) Definitely underestimated my max here, which will be fine in a few months.
Weights were a little off what the percentages should have been but close enough.
Incline Bench
50x10
60x10
65x10 (close grip)
Lat pulldowns close grip, Face pulls, triceps, biceps, little abs.
I am throwing in a few pullups, between 5-15 each session. Hoping to gradually increase this number, pullups at 250lbs (114kg) are rough.
Also got some protein, finally. Hopefully can help me get enough and get me a little a leaner at the same time.
Hey man, I remember when you and I were pretty close on a few lifts. I’ve just started back on 5/3/1 too, I’m doing 2 cycles before a deload now. I don’t really feel the need to deload every 3 weeks.
[quote]sexyxe wrote:
Hey man, I remember when you and I were pretty close on a few lifts. I’ve just started back on 5/3/1 too, I’m doing 2 cycles before a deload now. I don’t really feel the need to deload every 3 weeks.
Good luck with it all, bro.[/quote]
Thanks!
What do your lifts look like? I am actually going to try and take it slow and not lift for only 4 months a year, as has been my trend.
I was actually strongly considering skipping a deload, I generally recover pretty well and feel like 25% of my work doesnt need to be deload. I guess ill play it by ear though.
Week 2 session 1
So, i have very little to do today and felt fine physically (cold seems to be receding), so I just went straight to the next workout.
OHP (Self Reminder, stop pressing in the GD rack, you are too tall)
50x5 (forgot this was supposed to be only 3 times, whoops)
57.5x3
65x5
CGBP
50x10
70x10
75x10
Seated cable rows, shrugs, bis, tris, light shoulder work, pullups (forgot to count) and ended with some jump roping, very little, but it almost murdered me.
Felt solid. Probably will take a day off tomorrow, my hamstrings and ass are still sore from the squats/rldl’s so I doubt that will work well with DL’s. We will see though.
Okay by the end of the year I want to be at 1200 lbs and lighter. I think it should be pretty attainable.
Something like
Squat 400
Bench 330
Deadlift 470
Plus I want to be able to OHP 100kg.
9 months (except august I am going home and am going to my brothers wedding and will probably just get fat and out of shape) so more like 7 or 8 actually.
[quote]florelius wrote:
Damn you are strong, especially your bench is wicked.
Good luck with your goals and 5/3/1.
Where in Sweden are you btw?
[/quote]
Thanks, I am so damn inconsistent, or i could be much stronger. For example, I worked my ass off in the gym from about feburary to may last year and they went home and didnt work out for two months then didnt rejoin the gym again until this january.
I am in stockholm, well a suburb but its still part of the tunnelbana network. Where are you in Norway? I have actually never been to Norway, despite living here for almost two years.
In other news, went out and drank far too much last night, woke up in the middle of the night with my calf rolled into a ball (it still hurts) and have eaten like complete shit today. Off day in every sense of the word.
[quote]florelius wrote:
Damn you are strong, especially your bench is wicked.
Good luck with your goals and 5/3/1.
Where in Sweden are you btw?
[/quote]
Thanks, I am so damn inconsistent, or i could be much stronger. For example, I worked my ass off in the gym from about feburary to may last year and they went home and didnt work out for two months then didnt rejoin the gym again until this january.
I am in stockholm, well a suburb but its still part of the tunnelbana network. Where are you in Norway? I have actually never been to Norway, despite living here for almost two years.
[/quote]
Consistency is key, I must admit I am not the best at it myself.
Okay so you are living in the capitol of Sweden. I have never been there, just been an inch over the border to shop cheap alcohol, tobacco and supps.
I live in Bergen( West in Norway ), but are born and raised right outside of Oslo.
So I have definitely underestimated my max in bench.
85x3
95x3 (at this point i was lethargic)
105x11 (hyped for the rest of the workout) Amazing what one set can do, I had a spotter, but he never touched the bar, I might have been able to eke out one more rep but was pretty content here.
Moved my estimated max to 143.1, which seems a bit high.
Incline BB bench, started feeling funny on the right shoulder, i have never liked these, I am going to switch to dumbells.
[quote]sexyxe wrote:
Hey man, I remember when you and I were pretty close on a few lifts. I’ve just started back on 5/3/1 too, I’m doing 2 cycles before a deload now. I don’t really feel the need to deload every 3 weeks.
Good luck with it all, bro.[/quote]
Thanks!
What do your lifts look like? I am actually going to try and take it slow and not lift for only 4 months a year, as has been my trend.
I was actually strongly considering skipping a deload, I generally recover pretty well and feel like 25% of my work doesnt need to be deload. I guess ill play it by ear though.
[/quote]
Dead - 212.5kg
Squat - 150
Bench - 130 for a nice touch and go. That was a grinder though.
OHP - 78
I was having a good week with my lifts when I went for some maxes. Squat was good. So was my dead. Bench was no bouncing but was a grinder. I wanted a BW OHP but just misses it ( BW around 82kg~ish)
[quote]sexyxe wrote:
Hey man, I remember when you and I were pretty close on a few lifts. I’ve just started back on 5/3/1 too, I’m doing 2 cycles before a deload now. I don’t really feel the need to deload every 3 weeks.
Good luck with it all, bro.[/quote]
Thanks!
What do your lifts look like? I am actually going to try and take it slow and not lift for only 4 months a year, as has been my trend.
I was actually strongly considering skipping a deload, I generally recover pretty well and feel like 25% of my work doesnt need to be deload. I guess ill play it by ear though.
[/quote]
Dead - 212.5kg
Squat - 150
Bench - 130 for a nice touch and go. That was a grinder though.
OHP - 78
I was having a good week with my lifts when I went for some maxes. Squat was good. So was my dead. Bench was no bouncing but was a grinder. I wanted a BW OHP but just misses it ( BW around 82kg~ish)[/quote]
Yea we are very equal, I think I have you in bench but I know you have me in deadlift and weight. I am at like 112 (at 196 cm) but I am currently dropping weight. When do you max in 531?
