02/01/12
5/3/1 Mesocycle 3, Wave 1
Deadlifts:
60x2x5
100x5
130x5
150x5
170x5
192.5x5
(Estimated max: 224.6kg)
Barbell Hold:
140x32s
SSB Squats:
100x5x10
Kettlebell Swings:
48x2x10
Pikes:
BWx3x10
As usual, this was a gentle introduction to the new cycle. Deadlifts will ramp up in the next couple of weeks.
04/01/12
5/3/1 Mesocycle 3, Wave 1
Bench Presses:
20x2x8
60x2x5
85x5
100x5
110x8
(Estimated max: 139.3kg)
Dumbbell Floor Presses:
80lbx10
90lbx3x10
85lbx9
One-Arm Dumbbell Rows:
90lbx8
55kgx5x10
06/01/12
5/3/1 Mesocycle 3, Wave 1
Squats:
20x2x5
60x2x5
100x5
120x5
140x5
162.5x8
(Estimated max: 205.8kg)
SSB Good Mornings:
75x3x8
75x6
Glute/Ham Raises:
BWx15
BW 20x12
BW 25x8
Ab Pulldowns:
140lbx3x8
08/01/12
5/3/1 Mesocycle 3, Wave 1
Presses:
20x2x8
40x5
50x5
57.5x5
65x8
(Estimated max: 82.3kg)
Pull-ups:
BWx6
BWx8
BW 5x8
BW 10x8
BW 12.5x7
BW 5x8
Dips:
BWx8
BW 10x8
BW 15x8
BW 20x8
BW 25x6
BW 20x7
EZ Bar Curls Curls:
3 sets
09/01/12
5/3/1 Mesocycle 3, Wave 2
Deadlifts:
60x2x5
100x5
120x5
140x3
160x3
180x3
202.5x4
(Estimated max: 229.5kg)
Barbell Holds:
140x24s
140x18s
SSB Squats:
70x5
105x5x10
Pikes:
BWx3x12
I don’t ever push the deadlifts too hard on weeks 1 and 2, preferring instead to keep my powder dry for the 5/3/1 week, but even so - I was disappointed with my pulling tonight. Will have to get some focus and aggression for next week! Barbell holds were awful - I didn’t set my grip properly on the first set, so it slipped early, and I was fatigued on the second attempt so dropped it when I realised it was slipping.
Squats rescued the session somewhat; it appears that starting light with these is paying off, as I’ve been able to steadily increase my working weight through 3 cycles so far. Was too knackered to do any kettlebell swings, so did some abs and called it a day there.
11/01/12
5/3/1 Mesocycle 3, Wave 2
Bench Presses:
20x2x8
60x2x5
80x5
90x3
105x3
117.5x5 (PR)
(Estimated max: 137.1kg)
Dumbbell Floor Presses:
80lbx10
90lbx10
95lbx3x10
One-Arm Dumbbell Rows:
90lbx8
60kgx5x10
Much better than Monday’s session. Benching is coming along nicely at the moment.
13/01/12
5/3/1 Mesocycle 3, Wave 2
Squats:
20x2x5
60x2x5
90x5
110x3
130x3
150x3
170x7 (PR)
(Estimated max: 209.7kg) (PR)
SSB Good Mornings:
75x4x8
Glute/Ham Raises:
BWx15
BW 20x12
BW 25x8
Ab Pulldowns:
140lbx3x8
Nothing unlucky about Friday 13th here! Really, really pleased with this.
14/01/12
5/3/1 Mesocycle 3, Wave 2
Presses:
20x2x8
40x2x5
52.5x3
60x3
67.5x7
(Estimated max: 83.3kg)
Pull-ups:
BWx6
BW 10x5
BW 15x5
BW 20x5
BW 27.5x4
BW 15x5
BWx10
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x5
BW 30x5
BW 37.5x3
BWx15
EZ Bar Curls Curls:
48x3x8
16/01/12
5/3/1 Mesocycle 3, Wave 3
Deadlifts:
60x2x5
100x5
130x5
150x3
170x5
190x3
215x4 (PR)
(Estimated max: 243.7kg)
Barbell Hold:
140x40s
SSB Squats:
70x5
110x5x10
Pikes:
BWx3x12
This was a tough session - glad I have a week off from deadlifting now. Still, 215x4 isn’t too shabby, even if they were fugly reps. Those squats with the safety bar are starting to get real tough; perhaps time to change up my assistance.
lovely training mate - squats were DEEEEEEEP - you’ll give geared lifting a bad name with squats like that
hahahahahhaa
Hahahaha thanks mate. I have no concept of where decent depth is when I’m squatting, so just tend to sink them low! Oh, and I’m ROAR at the moment 
18/01/12
5/3/1 Mesocycle 3, Wave 3
Bench Presses:
20x2x8
60x2x5
80x5
100x5
110x3
122.5x5
(Estimated max: 130.6kg)
Dumbbell Bench Presses:
85lbx5x10
One-Arm Dumbbell Rows:
90lbx8
65kgx5x10
TRX Rear Delt Flyes:
2x12
Crap. I was meant to be training with my coach last night, but car trouble left me to get on with it alone. I despise training on my own when I’m benching; I find having a hand-off makes a big difference to my performance. So it proved tonight, just a hard double at 122.5kg much worse than the comfortable 4 I managed with 120 last cycle.
19/01/12
5/3/1 Mesocycle 3, Wave 2
Squats:
20x2x5
60x2x5
100x5
120x3
140x5
160x3
180x5 (PR)
(Estimated max: 210kg) (PR)
SSB Good Mornings:
75x4x8
Glute/Ham Raises:
BWx15
BW 20x12
BW 25x9
Ab Pulldowns:
140lbx2x8
145lbx5
Oh yes, oh yes, oh yes. 4 plates. 5 reps. Ragged set compared to how I usually squat, but I’m not going to complain.
21/01/12
5/3/1 Mesocycle 3, Wave 3
Presses:
20x2x8
40x5
50x5
57.5x5
65x3
72.5x4
(Estimated max: 82.2kg)
Push Presses:
75x2
70x2
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x3
BW 37.5x2
BW 25x3
BWx11
Dips:
BWx8
BW 20x5
BW 30x5
BW 40x3
BW 47.5x3
BW 50x1
BWx16
EZ Bar Curls:
48x3x8
I’m really disappointed with this; my squat, bench press and deadlift all seem to be slowly moving north, but the press is consistently poor. I’m going to add in some push presses on Wednesdays after benching for the next cycle; hopefully that will make a difference. On the other hand, that 50kg dip was fun!
25/01/12
5/3/1 Mesocycle 3, Wave 4
Power Cleans:
40x3
60x3
70x3
80x3
90x3
100x2
SSB Squats:
30x5
70x5
90x5
110x2x10
Glute/Ham Raises:
BWx15
BW 25x2x10
Ab Pulldowns:
140lbx2x8
145lbx6
28/01/12
5/3/1 Mesocycle 3, Wave 4
Push Presses:
20x2x8
40x5
50x5
65x3x3
Pull-ups:
BWx2x6
BWx3x10
Dumbbell Bench Presses:
45lbx10
65lbx10
85lbx2x10
Face Pulls:
115lbx3x10
EZ Bar Curls:
48x3x8
Deload done.
30/01/12
5/3/1 Mesocycle 4, Wave 1
Deadlifts:
60x2x5
100x5
130x5
150x5
170x5
195x5
(Estimated max: 227.5kg)
Barbell Hold:
150x23s
Front Squats:
60x10
80x5x8
Windmills:
16x8
25x2x8
01/02/12
5/3/1 Mesocycle 4, Wave 1
Bench Presses:
20x2x8
60x2x5
85x5
100x5
112.5x8 (PR)
(Estimated max: 142.5kg) (PR)
Push Presses:
40x5
50x5
65x3x3
One-Arm Dumbbell Rows:
90lbx8
50x10
60x10
67.5x2x10
60x10
Dumbbell Bench Presses:
65lbx10
85lbx3x10
Well this was very, very pleasing. Benching felt very smooth, line was perfect, bar speed was fast. Clearly nothing wrong with my repping strength on the bench at the moment.
nice training pal - ticking along nicely!
[quote]Adam-F wrote:
nice training pal - ticking along nicely![/quote]
Thanks mate, really pleased with how it’s going at the moment. Need to get my press moving but apart from that I’m feeling strong.