training 12/12 - 2011.
after warmup.
squat:
5x bar ( 20kg )
5x25kg.
5x30kg.
3x35kg.
5x45kg.
3x50kg.
1x57,5kg.
bench:
10x bar ( 20kg )
5x27,5kg.
5x35kg.
3x42,5kg.
5x52,5kg.
3x60kg.
8x67,5kg. New PR ;D
cabel row: 5x10.
back raises: 3x10.
comment:
Great workout 
training 15/12 - 2011.
after warm up.
militarypress:
5x15kg.
5x20kg.
3x25kg.
5x32,5kg.
3x37,5kg.
5x42,5kg. ( hard )
deadlift:
5x40kg.
5x50kg.
3x60kg.
5x75kg.
3x85kg.
1x95kg.
100kg x 1
110kg x 1
120kg x 0 ( tried but failed )
112,5kg x 1 ( new pr in deads )
chins with neutral grip:
6x5reps.
comment:
hard, but a good session! I got a pr after all
summary of this cycle:
bench: cycle 4.
tm = 70kg.
week 1: 60kg x 10.
week 2: 62,5kg x 10. PR
week 3: 67,5kg x 8. PR
Squat: cycle 1 after reset.
tm = 60kg.
week 1: 50kg x 5.
week 2: 55kg x 3.
week 3: 57,5kg x 1.
deadlift: cycle 5.
tm = 100kg.
week 1: 85kg x 5.
week 2: 90kg x 3.
week 3: 95kg x 1 and 112,5kg x 1 PR
militarypress: cycle 3.
tm = 45kg.
week 1: 37,5kg x 7.
week 2: 40kg x 6.
week 3: 42,5kg x 5.
training 26/12 - 2011.
after warmup:
squat:
10x10kg.
5x20kg.
5x30kg.
5x40kg.
5x45kg.
7x50kg.
benchpress:
10x10kg.
5x28kg.
5x36kg.
3x43kg.
5x48kg.
5x55kg.
10x63kg.
barbell row:
10x10kg.
10x30kg.
10x40kg.
10x40kg.
10x40kg.
comment:
good session 
Good job man, keep it up. Your bench has gone up right?
[quote]lumbahjack wrote:
Good job man, keep it up. Your bench has gone up right?[/quote]
Thanks man, I will try to keep it up
Yes my bench have gone up alot since I started 5,3,1 this fall. before starting 5,3,1
I did a max rep sett on 50kg to estimate my 1rm and I got 12reps at 50kg. 3 cycles later I got 12reps at 60kg, thats a 10kg increase. I am pleased about that, but hope to increase more before I have to reset my max. It looks like I can keep progressing for many more cycles.
This session I increased my 10rm with 0,5kg, so thats a minor increase as well.
How about you, are you making good progress?
Iv just begun 5/3/1. Im in my first week. Was doing SL5x5 prior but i reached a point where i KNEW my weaknesses were really what was holding me back, and since SL5x5 doesnāt include assistance work, i decided to switch o 5/3/1.
Im still relatively new to training so i donāt have much progress to speak of but il keep you posted.
[quote]lumbahjack wrote:
Iv just begun 5/3/1. Im in my first week. Was doing SL5x5 prior but i reached a point where i KNEW my weaknesses were really what was holding me back, and since SL5x5 doesnāt include assistance work, i decided to switch o 5/3/1.
Im still relatively new to training so i donāt have much progress to speak of but il keep you posted.[/quote]
Progress is progress, so what did you achieve with sl5x5?
Good luck on 5/3/1 lumbahjack
ps. Do you have a log here?
I got a 55kg bench, 126kg deadlift, 35kg OHP and a 100kg squat. That was at the end of August, then i went back to school and was playing lots of sports so i continued with SL5x5 but reduced the weight cause i knew my strength would dip cause of the amount of running i was doing.
Fast forward to December, it had reached the point where i was still doing 5x5 and then adding some accessory work after, just like in 5/3/1, so i made the choice to permanently switch last week.
Ps; im not saying thereās anything wrong with 5x5. Its a great program.
I dont have a training log yet, im considering starting one up.
[quote]lumbahjack wrote:
I got a 55kg bench, 126kg deadlift, 35kg OHP and a 100kg squat. That was at the end of August, then i went back to school and was playing lots of sports so i continued with SL5x5 but reduced the weight cause i knew my strength would dip cause of the amount of running i was doing.
Fast forward to December, it had reached the point where i was still doing 5x5 and then adding some accessory work after, just like in 5/3/1, so i made the choice to permanently switch last week.
Ps; im not saying thereās anything wrong with 5x5. Its a great program.
I dont have a training log yet, im considering starting one up.[/quote]
Okay, sl5x5 seems to work great for squats and deads when looking at you numbers. So good work mate on those. Hopefully 5/3/1 will help your bench and press more
Yhea go start a log, then we can follow your progression point by point
Yeah, my bench still sucks, LOL gotta fix that
Whyās your squat lower than your bench?
[quote]spar4tee wrote:
Whyās your squat lower than your bench?[/quote]
Because I have neglected it for years and because my lowerbody is weak as shit.
bench an upperbody in general I have been more consistent with, so I guess thats why I have this asymtrical ratio beetwen bench and squat.
[quote]lumbahjack wrote:
Yeah, my bench still sucks, LOL gotta fix that[/quote]
Just keep working on it and it will increase
training 29/12 - 2011.
militarypress:
5x15kg.
5x20kg.
3x25kg.
5x30kg.
5x35kg.
7x40kg.
barbell row:
10x40kg.
10x40kg.
10x40kg.
comment:
short, but a good session
training 17.01.2012.
after warm up.
bench:
10x20kg.
5x30kg.
5x40kg.
3x5 x 50kg.
DB row:
10x10kg.
5x14kg.
3x5 x 20kg.
squat:
5x20kg.
5x30kg.
3x5 x 40kg.
comment:
first training session in a long time. It was okay.
training 23.01.2012.
bench:
10x20kg.
10x30kg.
10x40kg.
10x50kg.
incline dbpress: 10x14kg.
chins: 5reps.
commment:
crappy session, had no energy after bench.
Decided to take up 5/3/1 again, I am starting it next week. The split for the first cycle will look like this:
press day:
press: 5,3,1.
chins.
push ups/dips.
rear delts.
deadlift day.
deadlift: 5,3,1.
lunges.
back raises.
abs.
bench day:
bench: 5,3,1.
chins.
push ups/dips.
rear delts.
squat day:
squat: 5,3,1.
lunges.
back raises.
abs.
The reason I am doing bw excerciser for the most part, is because I dont need to worry about shit like
weights, sets and reps. Goal here is just to get some extra volume in to support the main movements and chins, push ups and dips are awsome and fun, thats important to.
I am going to train 2-3 times a week.
Starting low so I am able to get a decent amount of reps on the last set on the main movements the first
cycles. Guess its good for growth( higher tut ) and its summer in half a year and some extra muscles for the
beach would be great
Training maxes for the first cycle:
bench: 60kg.
squat: 50kg. ( I know low )
deads: 95kg.
press: 40kg.
Looking forward to start 5,3,1 again, last time( last semester ) was a blast.
training 30.01.2012.
after warm up.
militarypress:
3x5x15kg.
5x22,5kg.
5x27,5kg.
10x32,5kg.
chins:
10reps ( underhand grip )
2x5reps ( overhand grip )
2x5reps ( neutral grip )
push ups:
3x10reps.
bent over side raises:
3x15 x 3kg pr arm.
comment:
okay workout
Hi buddy,
So what are your goals? How tall are you? How much do you weigh?
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