Decimation Food Log

Training Training Logs
1094

gym am 10.30

5x5bench

bar, 60kg X 10 80kg X 10

112.5 5x5 about 5 mins rest most sets

needed 6 mins last set

120 X3 very hard last rep

1 Like
1095

I think I could probably add another 2.5kg to the 5 by 5 given a weekā€™s rest.
But it was hard. Chest is already a little tender, tiny bit of bicep tendonitis too.

Bench was all I could or felt like doing today.

Whatā€™s the right course of action, when I can no longer add 2.5kg per session.
Deload ? Half all weights on same sets and reps ?

1096

Youā€™ve been on low reps near max capability for a LONG time, and when trying to lose weight this is going to be an exhausting way to train. Iā€™d say itā€™s time to build up reps.

1097

Thanks perhaps sets of 10 again but at what intensity/ percentage of 1RM.
I am definitely a little stronger. Hopefully I can get 10 on 110kg . That would equal my all time record.

1 Like
1098

If youā€™re looking for a good submax program that will give you percentages to work with, thereā€™s always 5/3/1.

1099

is it on Amazon?
Can I do reverse hypers with it?
I have read there are different versions of the book.
I find lower body difficult to train around work. Peak season is coming up , so recovery will be difficult.

1100

It is on Amazon. You can do reverse hypers with it. You can search the tnation archives to learn the basics.

1101

Thanks just had a look on Amazon. The kindle version is about Ā£7.70 I am guessing about 18 dollars.

Strangely kindle books can no longer be purchased on the Amazon app. You need to use the browser now. At least in UK.

1102

I can purchase books on the amazon app: just not the kindle app.

1103

Thanks.
I think it is Europe wide thingā€¦ Competition rules.i will check again.
Although he has laid the Programm Out quite fully in the article. Does the book add much to that?

1104

Yes. Very much so. Especially 5/3/1 Forever. But you can certainly start the program with just what is written in the article. Thatā€™s what I did in 2009.

1 Like
1105

Three sets of 10, with around 70% and 2 minutes rest between sets is a pretty Classic workout.

1 Like
1106

DeLorme yeah?

1 Like
1107

Thanks Punisher.
I have just read the article. It is a good read.
Do you use fractional plates for your workouts or just round up. The smallest plates the gym has 1.25kg? I might look into to getting some fractional plates.
I think 5 3 1 might be exactly what I need for longevity. I tend to find 5 X 5 a little excessive , adding 5 lb or so every week until you miss a rep. It hammers the joints a little .

His example is very close to my actual bench numbers.
Should I deload for a week now and hit 3 rep maxes or just guess. I know roughly what I can do

Bench 140 -142.5kg
Press about 90kg
Squat Zercher might actual be lower than before.
170-180 kg .
Deadlift 210kg .

High handle trap bar Deadlift 280 kg.

1108

I round up or down depending.

You could use a 1rm calculator based off what you know you can do.

1 Like
1109

Many thanks
Will have to get my notebook out again for planning recording workouts.
I will use a pocket calculator.

I should be able to predict bw to quantifiable strength as long as I donā€™t over do it on the diet.

first week looks like
83 X5 65 % 82.5

96 X 5 75% 95

109 X 5 + 85% 110

should work nice. Will see if I can hit 10

1110

I do not see you at risk of this.

3 Likes
1111

Worth mentioning a lot of people like to set the training max lower than the original recommendation and get a decent runway for building up before any stalls. Iā€™d always recommend running the base program unadulterated to start with, but one of my most successful periods with 531, specifically for squat, was taking the training max back quite far back and running each session with the standard % but just hitting 10 reps on the top set for the day, got many, many months worth of training out of it and ended up with 160kg x 10 before finally failing to get 10 reps at 165kg (think I got 6 on that), then did another program and peaked at 190kg.

Thatā€™s a ramble to say donā€™t stress about making sure your TM is really close to your actual max, itā€™s not a disadvantage to start further back.

4 Likes
1112

Bench after work
bar
60 X 10 fast
80 X 10

115 X 5 X 5

6 mins rep

first two sets hard

got lift off was significantly easier but still hard.

will ride out the 5 X 5 until I can no longer complete reps then start 5 3 1.

2 chin ups poor

table curls 5 kg X 10
24kg x5 t X 5 l 5 r

1 Like
1113

Thatā€™s some slow reps!

Assuming you meant rest, then why so long? Whatā€™s aim in training?