13/11/11
5/3/1 Mesocycle 1, Wave 1
Presses:
20x2x8
40x5
45x5
52.5x5
60x10
(Estimated max: 80kg)
Pull-ups:
BWx6
BW 5x5x8
Dips:
BWx8
BW 10x8
BW 15x8
BW 20x8
BW 15x2x8
14/11/11
5/3/1 Mesocycle 1, Wave 2
Deadlifts:
60x2x5
100x5
130x5
150x3
170x3
192.5x5
(Estimated max: 224.5kg)
SSB Squats:
85x5x10
Kettlebell Swings:
40x3x12
Pikes:
BWx2x10
16/11/11
5/3/1 Mesocycle 1, Wave 2
Bench Presses:
20x2x8
60x2x5
80x5
90x3
100x3
112.5x5
(Estimated max: 131.3kg)
Ghetto Chest Supported Barbell Rows:
90x12
100x2x10
110x2x7
Dumbbell Incline Presses:
70lbx12
75lbx4x8
Fat Bar Curls:
42.5x3x10
Pretty average.
18/11/11
5/3/1 Mesocycle 1, Wave 2
Squats:
20x2x5
60x2x5
100x5
125x3
145x3
162.5x7
(Estimated max: 200.4kg)
Good Mornings:
80x2x10
90x2x10
Glute/Ham Raises:
BWx15
BW+20x2x10
Ab Pulldowns:
130lbx12
140lbx2x10
Really pleased with this. The squats were hard, but I equalled my PR with this weight, which I set back on my last cycle of 5/3/1. To come in on the second week having not really worked on my raw squat in about 6 months is pretty satisfying.
20/11/11
5/3/1 Mesocycle 1, Wave 2
Presses:
20x2x8
40x5
50x3
55x3
62.5x10
(Estimated max: 83.3kg)
Pull-ups:
BWx6
BW 5x5
BW 10x5
BW 15x5
BW 20x5
BW 25x5
BWx10
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x5
BW 30x5
BW 35x5
BWx15
Strong stuff all round. Pleased.
disappoint with that vid - great build up, but no lifting! haha
21/11/11
5/3/1 Mesocycle 1, Wave 3
Deadlifts:
60x2x5
100x5
140x5
165x5
185x3
205x5
(Estimated max: 239.2kg) (PR)
SSB Squats:
90x5x10
Kettlebell Swings:
40x12
48x10
Pikes:
BWx2x10
Very, very pleased with this. Taking it reasonably easy in weeks 1 and 2 paid off here, as I was able to hit a weight/rep PR tonight.
[quote]Adam-F wrote:
disappoint with that vid - great build up, but no lifting! haha[/quote]
Hahaha - I know, my coach’s iPhone was playing up. He’s uploaded the correct part now, so you can see me struggle through 7 reps of pain.
23/11/11
5/3/1 Mesocycle 1, Wave 3
Bench Presses:
20x2x8
60x2x5
80x5
95x5
107.5x3
120x2
(Estimated max: 128kg)
Dumbbell Incline Presses:
70lbx12
75lbx2x10
80lbx7
80lbx5
Ghetto Chest Supported Barbell Rows:
100x5x10
Fat Bar Curls:
45x3x8
I’m fast becoming incredibly frustrated with my inability to progress on the bench press. When I was missing weights I’ve pressed before in the immediate aftermath of my meet I figured that this was to be expected after a long spell of training in gear. But to still be performing well below my potential is incredibly annoying. I’ll keep plugging away and trust the programme, but if I don’t see improvements soon I may have to try something a bit different!
24/11/11
5/3/1 Mesocycle 1, Wave 3
Squats:
20x2x5
60x2x5
100x5
120x3
135x5
150x3
170x5
(Estimated max: 198.3kg)
Good Mornings:
60x10
80x2x10
90x10
95x6
Glute/Ham Raises:
BWx15
BW+20x8
Ab Pulldowns:
130lbx12
140lbx2x8
Squats are going well at the moment.
26/11/11
5/3/1 Mesocycle 1, Wave 3
Presses:
20x2x8
40x5
52.5x5
60x3
67.5x7
(Estimated max: 83.3kg)
Pull-ups:
BWx6
BW 5x5
BW 15x5
BW 25x3
BW 35x3
BW 20x3
BWx11
Dips:
BWx8
BW 15x5
BW 25x5
BW 35x5
BW 45x2
BW 35x4
BWx14
28/11/11
5/3/1 Mesocycle 1, Wave 4
SSB Squats:
30x2x5
70x10
90x2x10
Kettlebell Swings:
40x12
48x2x10
Pikes:
BWx3x10
Reverse Curls:
30x3x12
Almost too intense to describe.
30/11/11
5/3/1 Mesocycle 1, Wave 4
Dumbbell Floor Presses:
45lbx2x10
65lbx10
85lbx3x12
Ghetto Chest Supported Barbell Rows:
90x10
100x10
105x10
EZ Bar Curls:
48x3x10
TRX Rear Delt Flyes:
BWx2x12
Gaze upon the awesome up in here.
02/12/11
5/3/1 Mesocycle 1, Wave 4
Good Mornings:
20x2x8
60x10
80x10
90x10
100x10
Seated Dumbbell Shoulder Presses:
45lbx10
65lbx8
65lbx2x7
Pull-ups:
BWx3x10
Glute/Ham Raises:
2 sets
Ab Pulldowns:
140lbx2x8
And that’s the deload done.
swolegasm
I can tell you’re seriously impressed with my deloading prowess. You should be, it is pretty remarkable. Bloody boring job deloading isn’t it?
05/12/11
5/3/1 Mesocycle 2, Wave 1
Deadlifts:
60x2x5
100x5
120x5
145x5
165x5
187.5x5
(Estimated max: 218.8kg)
SSB Squats:
90x5x10
Kettlebell Swings:
48x2x10
Pikes:
BWx3x10
Didn’t push the deadlifts as form was getting fairly awful, but I don’t ever really push beyond 5 reps on my pulls. Squatting was pleasantly easy.
07/12/11
5/3/1 Mesocycle 2, Wave 1
Bench Presses:
20x2x8
60x2x5
85x5
95x5
107.5x9
(Estimated max: 139.8kg)
Dumbbell Floor Presses:
80lbx5x10
Barbell Rows:
90x5x10
I rounded all of the weights up to 2.5kg increments for my last cycle on bench, and this cycle they get rounded down, so I repeated the last ‘wave 1’ workout for my benching. I got exactly the same result, which isn’t too bad given how poor my benching was in the last 2 weeks of the first cycle. I’ve started light with the floor presses and rows, and hope to get a couple of cycles out of them before switching up for something different.
09/12/11
5/3/1 Mesocycle 2, Wave 1
Squats:
20x2x5
60x2x5
100x5
120x5
140x5
157.5x9
(Estimated max: 204.8kg)
SSB Good Mornings:
70x4x6
Glute/Ham Raises:
BWx15
BW 20x2x10
Ab Pulldowns:
130lbx12
140lbx8
11/12/11
5/3/1 Mesocycle 2, Wave 1
Presses:
20x2x8
40x5
47.5x5
55x5
62.5x10
(Estimated max: 81.25kg)
Pull-ups:
BWx6
BWx8
BW 5x8
BW 7.5x8
BW 10x8
BW 5x8
Dips:
BWx8
BW 10x8
BW 15x8
BW 20x7
BW 20x8
BW 20x7
Standing Dumbbell Curls:
45lbx3x8