OHP
47.5kg 14 8 5
CGBP
50kg 15 8 5
chins bw
15 6 3
curls
20kg 16 8 6
I always like checking out other people doing 5/3/1 and how it’s working for them. Looks like your strength is going up nicely while you are maintaining at a fairly low bodyfat %. I’m sorry to hear about your fiancee breaking herself, how is she doing now? There’s always going to be things like that to derail your training, that’s life. Good that you get right back into it as soon as you can. Just remember, a very strong boyfriend is much more helpful to a fiancee with a broken leg than a weak one is.
thanks for reading even about our little accident. we are now on rehab part so its going better and better tho its still lot of work to do. thanks for asking. I really thought nobody reading this cept me thats why I started to post only in kg not in lb anymore but I guess you motivated me to post more often and write more maybe also.
yeah plan works. I got stronger and I bulked a little. just changing time to time templates but sticking to 5/3/1 gonna make wonders for me.
gonna add some conditioning at spring since im gonna compete on april/may in “tough mudder” like run. its a lot of fun.
had to do this workout yesterday and now I know why I didnt want to do it …
still situation in home is changing daily from being awesome to almost breaking up with fiance.
workout related
deadlifts 5+ (5) at least done minimum
100 kg / 225 lb
115 kg / 260 lb
130 kg / 295 lb
front squat 60% amrap (15)
40 kg / 90lb x5
50 kg / 115 lb x 15
feeling tired w/o power. 5 reps on 130 when 2 weeks ago I pulled 13 reps seems weak as fck. tho Im closing "moving out " project tomorrow and I had terrible night. I also eat as weakling. time to man the fck up n start eat n get serious or Im just loosing my time
next day made
bench 5+ (10) +6 had little pain in my left shoulder. think I gotta drink some MSM supplement
50 kg / 110 lb
60 kg / 135 lb
72,5 kg / 165 lb
incline 60%tm 15+8+6
45 kg / 100 lb
chins 13+6+3
reverse grip bar curls
20 kg / 45 lb 12+6+6
then today Squat 5+ (10) had some in tank
72,5 kg / 165 lb
85 kg / 190 lb
95 kg / 215 lb
72,5 AMRAP (10)
SLDL 60% (15)
50 kg / 110 lb
tmr second week
OHP 3+ (12) + 7+4
40 kg / 90 lb
45 kg / 100 lb
50 kg / 110 lb
CGBP 70% 15+8+6
57,5 kg / 130 lb
chins (pronated) 11+6+3 ;/ thought im stronger on this
curls 70% 15+8+5
22,5 kg / 50 lb
insane pump. felt great. good workout
about deadlift day I wanted to try my true max and done just 4x 140 to keep minimum on 3+ day and tried 180 but failed. also I didnt feel good that day
today bench press 3+ 12+6+2
60 kg / 135 lb
70 kg / 160 lb
77,5 kg / 175 lb
felt really strong insane pump tho
incline bench 70% 15+6+2
40kg / 90 lb x5
52,5 kg / 120 lb
chins supinated
10+7+4
I suck at pullups with this intensity
curls pronated 10+7+5
22.5 kg / 50 lb
Squat 3+ (10)
80 kg / 180 lb
90 kg / 200 lb
100 (10) kg / 225 lb
80 (10) kg / 180 lb
RDL amrap x15
70 kg / 160 lb
felt I can get more but during warmup I felt little pain in my knee so I didnt push much (2 days after this incident I still feel the knee so I decided to go few days off for lower body)
hard week 95% incoming
OHP 5/3/1+ (10)
42,5 kg / 95 lb
47,5 kg / 105 lb
52,5 kg / 120 lb
FSL RP 14+6+4
CGBP 80%
65 kg / 145lb 15+7+3
chins palms forward 9+5+3
curls 80%
25 kg / 55lb 12+8+6
deadlift 5/3/1 (3)
115 kg / 260 lb
130 kg / 300 lb
147,5 kg / 330 lb
FSL x3 ;( but almost had a blackout after previous set
front squat 80% 60kg / 135lb x10
Bench 5/3/1 (11)
65 kg / 145 lb
72,5 kg / 165 lb
82,5 kg / 185 lb
FSL RP (11+6+4)
Incline bench 80%
60 kg / 135 lb RP (8+4+3)
chins supinated
(10+6+4)
curls pronated 80% RP
25 kg / 55 lb (8+5+5)
going for squat day today and finishing first 3 weeks of 6 weeks challange RP
Squat from friday 5/3/1+ (3) + singles + widowmaker
85 kg / 190 lb
95 kg / 215 lb
105 kg / 235 lb
120 kg / 270 lb
130 kg / 290 lb
140 kg / 315 lb NEW TOTAL RECORD
80 kg / 180 lb (kind of bodyweight x20
RDL 80%
80 kg / 180 lb x15
SECOND WAVE OF RP
gonna compare results from previous wave at end of post
OHP 5+ (11+3+3) I tested 1RM so I had no power for extra RP /// (14+8+5) less coz of hard single
37,5 kg / 85 lb
42,5 kg / 95 lb
70 kg / 160 lb strict press NEW TOTAL RECORD
50 kg / 110 lb
CGBP 60% (20+12+10) /// (15+8+5) much more than previous wave
50 kg / 110 lb
Chins pronated (14+6+4) /// (15+6+3) pretty close
curls supinated 60% /// (16+8+6) pretty the same
20,5 kg / 45 lb (16+8+7)
We thought on my gym that it would be cool to finish 2015 year with some fun challange. And here we go with 2015 chins. It took over 2 hours to finish it. Hope u enjoy it !
oh fck
at start I couldnt log in here due to changes on forum
now when I finally managed to do that I find its hard to see anything here right now and my posts got fcked up a bit…
wonder if theres chance to change background somehow.
for now keeping my log on excel file. just so u know I didnt quit !