##8/7/2017
Canoe
Paddled 7:15AM to 9:30AM
##9/7/2017
##5/3/1 Twice A Week C4W3
Squat
60kgs x5
90kgs x5
102.5kgs x3
115kgs x1
122.5kgs x1
130kgs x0
60kgs for some
Bench
20kgs x10
47.5kgs x5
52.5kgs x3
60kgs x10, 1+ set
70kgs x1,
80kgs x1, bad unrack, moved very slow
1 Like
##12/7/2017
##5/3/1 Twice A Week C4W3
Press
20kgs x10
40kgs x5
45kgs x3
50kgs x3, 1+ set
55kgs x1
60kgs x1
Deadlift
60kgs x4
95kgs x5
107.5kgs x3
120kgs x1
140kgs x1
Snatch
did a few reps and worked up to 50kgs for a couple of singles, considering I haven’t done them in months(?), they’re ok
##14/7/2017
Canoe
Paddled from 7:15AM to 9:00AM
There’s some noticeable improvement. Good work!
1 Like
I see a four pack. You may get your greatest gains by taking off your sport bra while paddling - that tan is fucked up bro!
4 Likes
It’s mandatory to wear a life jacket.
Looking pretty swole man! Keep it up.
1 Like
5/3/1 again. Moving back to 4 days a week cause it’s hard to fit in any form of accessories without feeling burnt out whilst doing 2 days a week. This would be cycle 5 if I were to include the past 2 cycles. I’ll be doing cycle 5 and 6 back to back with the same training max. 7th week should be a deload week?
Day 1
Bench, 5/3/1, AMRAP, leaving two reps in the tank
Bench, Joker Sets if plus set was fast
Dumbbell Bench, FSL 3x8, (cycle # + 4) chins after each FSL set
Dips, 50 total reps
Barbell Rows, 5/3/1, AMRAP, leaving two reps in the tank
Barbell Rows, x5x10
Day 2
Squat, 5/3/1, AMRAP, leaving two reps in the tank
Squat FSL 3x8
Back raises, 100 total reps
Lunges, bodyweight, 50 total reps/leg
Day 3
Press, 5/3/1, AMRAP, leaving two reps in the tank
Press, Joker Sets if plus set was fast
Dumbbell Press, FSL 3x8, (cycle # + 4) chins after each FSL set
Close Grip Bench Press, 50 total reps
Day 4
Deadlift 5/3/1, NO AMRAP
Deadlift, Joker Sets if feeling good
Squat FSL, 10x3
Back raises, 100 total reps
Lunges, bodyweight, 50 total reps/leg
Will be running the barbell rows training max very light.
Day 4 squats are to be done with a dynamic/technique work style. Timed rest between sets.
Tentatively, the days will be monday/tuesday/thursday/friday. I’ll be doing my runs on Monday/Wednesday/Friday, after my gym work.
Any thoughts to everyone who is reading this? I might add in some bodybuilding fluff, like some isolation of 3-5 sets of 8-12 reps if I ever feel like it. Doubt it though.
3 Likes
Looks good to me. It’s close to what I’m doing.
1 Like
Hey man, you could chuck in some rear delt work such as a few sets of high rep facepulls and pull aparts on bench and ohp day , for shoulder health and Its a good idea to have strong rear delts.
2 Likes
##17/7/2017
##5/3/1 C5W1
Bench
20kgs x10
42.5kgs x5
50kgs x5
55kgs x20, 5+ set
70kgs x5, +27% joker set
50kgs x3x8, SSL (no access to dumbbells today) and 9 pull ups after each set
Barbell Row
65kgs x5
75kgs x5
85kgs x10, 5+ set
60kgs x5x10
Run
Sprint 400m
Walk 400m
Sprint 300m
Walk 300m
Sprint 200m
Walk 200m
Sprint 100m
Walk 400m
Sprint 100m
Walk 100m
Sprint 200m
Walk 200m
Sprint 300m
Walk 300m
Sprint 400m
Forgot to stop the timer so I’ve no idea how long I took, was dying by 2nd half though so… Yeah. Ran with a friend. Absolutely positive my first half was reasonably faster than usual or at least the same pace.
6 Likes
##18/7/2017
entered at 9:00AM
##5/3/1 C5W1
Squat
warmed up with the bar for a bunch
40kgs x3
60kgs x3
82.5kgs x5
95kgs x5
107.5kgs x5, was supposed to be 5+ set but nope, sets felt slow and looked… Moderately slow, if that makes sense. Maybe I should readjust my squat training max. Knees caving in a lot during this set.
82.5kgs x3x8, this felt like death.
10 sets of
Back Raises x10
Lunges x5/leg
Really hard to do lunges in weightlifting shoes, probably shouldn’t try this next time. Was going to do this in a EMOM format but I realised that it was very counterproductive. Can’t do my back raises for ‘therapeutic purposes’ if I’m on a timer hah.
Finished the entire workout in an hour. That was a rather decently condensed hour if I may say so myself.
at 1:30PM
Canoe
Paddled till 2:30PM, went up and down the 200m a buncha times.
4 Likes
##19/7/2017
Was originally supposed to run today but nope, my legs are still hella sore from yesterday. On the plus side, I did a max rep set of pull ups and I got 20 (kind of) so that’s nice.
the first 14 or so weren’t fully locked out so I don’t know if I’m allowed to say I did 20 haha. What do y’all think?
Canoe
Paddled from 4:30PM to 6:00PM. Went up to 1km and back down. Awfully crowded today.
4 Likes
Awesome man, i struggle with 5 haha.
You need to add the child for resistance.
3 Likes
No joke, when bub hits two there’s so much fun stuff you guys can do. They work well as an implement.
2 Likes
Give it a few years and who knows where you’ll end up. I’ve this one friend who’s the same height as me, 84kgs, benches 150kgs, did a max rep pull ups of 50 and runs a almost sub 9 minute 1.5mile.
2 Likes
Damn
##20/7/2017
##5/3/1 C5W1
Press
15kgs x10
35kgs x5
42.5kgs x5
47.5kgs x5, 5+ set, probably could’ve gotten 1-2 more, pulled my hamstring putting the weight down
Seated Dumbbell Press
18kgs x2x8, FSL and 9 pull ups after each set
did 20kgs for 1 standing up and went fuck it, I’m done, my hamstrings are killing me
Tricep Pushdowns Machine
50 reps
3 Likes