CYCLE 2 week 1
28/10/13
OHP
45kgx5
50kgx5
57.5kgx8
bench press 70kg
10/10/10/8/7
pull ups bw 5kg
10/7/7/5/5
skullcrushers 40kg
10/5/5
seeing the reps drop this much is a bit humbling but gotta push to hit them 5x10’s. also weighted in at 167 before the workout today, so thats creeping the right way
29/10/13
deadlift
102.5kgx5
117.5kgx5
132.5kgx6
squats 85kg
10/10/10/10/10
shrugs 90kg
10/10/10/10/10
sit ups bw 15kg
10/10/10/8/8
everything felt good today, deadlifted without a belt today aswell on the last set. got the hang of pushing through my heels now aswell which i feel has made lifts feel much less jerky. weighted in at 168 aswell! happy to finally hit 12 stone
Welcome to the 531 soroity, I`m training 531 out of a garage as well. No place like home. BBB challage is a good place to start, jump in the deep end-sink or swim.
[quote]AnytimeJake wrote:
Welcome to the 531 soroity, I`m training 531 out of a garage as well. No place like home. BBB challage is a good place to start, jump in the deep end-sink or swim.[/quote]
my philosophy exactly! and gotta love them garage gyms!
1/11/13
bench press
67.5kgx5
77.5kgx5
87.5kgx9
OHP 40kg
10/10/10/8/8
barbell rows 80kg
10/10/10/10/10
barbell curls 40kg
10/8/8
good session today, those eagle eyed amongst you might notice that this is a day late. unfortunately i had a hypo (low blood sugar) while in the middle of the weekly food shop. joys of being a type 1 diabetic. anyways it was quiet serious and i had to go home and rest up, and was not gona train and have a shit session after a low, so left it for a day to let myself recover.
2/11/13
squats
95kgx5
110kgx5
125kgx6
deadlift 90kg
10/10/10/10/10
calf raises 72.5kg
15/15/15/15/15
sit ups bw+15kg
10/10/10/10/10
one word… deadlifts
4/11/13
CYCLE 2 WEEK 2
OHP
47.5kgx3
55kgx3
60kgx6
bench press 70kg
10/10/10/9/7
pull ups bw 5kg
10/8/7/7/5
skull crushers 40kg
10/6/5
5/11/13
Deadlift
110kgx3
125kgx3
140kgx5
squats 85kg
10/10/10/10/10
shrugs 90kg
10/10/10/10/10
sit ups bw+15kg
10/10/10/10/10
the pump in my quads and lower back after squats was unreal, literally had to go lie down for a few minutes after. other then that a good session. weighted in at 169lbs aswell, and i tested my bf% and came up as 12-13% so try to keep it around that
7/11/13
Bench press
72.5kgx3
82.5kgx3
92.5kgx8
OHP 40kg
10/10/10/10/8
Barbell rows 80kg
10/10/10/10/10
Barbell curls 40kg
10/10/7
godd sess today, felt strong. staying dead on 169 aswell, so should easily smash 170 by xmas. im growing like a weed on 5/3/1 its great
8/11/13
Squats
100kgx3
115kgx3
130kgx6
deadlifts 90kg
10/10/10/10/10
Calf raises 72.5kg
15/15/15/15/15
sit ups bw+15kg
10/10/10/10/10
11/1//13
Cycle 2 Week 3
OHP
50kgx5
57.5kgx3
65kgx4
bench press 70kg
10/10/10/10/9
pull ups bw 5kg
10/10/8/7/5
skullcrushers 40kg
10/7/5
All the pressing today felt very good, and i can see improvements in my shoulders and chest. Pressing and squatting have always been my strong points anyway (short ish limbs) and while my arms stubbornly refuse to grow, my legs wont stop. ah well never liked jeans anyway
12/11/13
deadlift
117.5kgx5
132.5kg x…
it all went to shit today, had a low blood sugar a couple of hours before i hit the gym, thought if i got a meal inside me and some rest it would be fine. not the case. 132.5 wasnt even coming up off the floor, so ima do this day tomorrow instead. did some cleans instead, not too taxing and something fun and different.
60kg x1
65kgx1
70kgx1
75kgx1
80kgx1
85kg - failed here, but then first time ive ever worked on cleans properly (to rack loaded bars dont count in my books)
We apologise for this technical difficultly and will resume the normal 5/3/1 viewing as per usual tomorrow
13/11/13
Deadlift
117.5kgx5
132.5kgx3
150kgx5
Squats 85kg
10/10/10/10/10
Shrugs 90kg
10/10/10/10/10
Sit ups bw 15kg
10/10/10/10/10
damn good session, very pleased with the deadlifts, a new max and rep PR. also noticed this day is the “how many exercises can i do beginning with S” day. my traps killed from the cleans yesterday, never had DOMS in them like this for a long time. might incorporate power cleans at some time in the future when ive finished the BBB challenge
14/11/13
Bench press
77.5kgx5
87.5kgx3
100kgx6
Ah the mythical 2 plate bench, you are now mine!!!
OHP 40kg
10/10/10/10/10
Barbell rows 80kg
10/10/10/10/10
Barbell curls 40kg
10/10/7
Superset w. dips - BW
10/10/10
happy i hit 100kg bench, did a superset for arms today aswell. Going to throw it in at the end of both days were i work arms, as i feel they are defiantly my weakest body part. Hope that by getting loads of blood into the area then that will make them grow, since heavy reps on arms do nothing for me, i really need to pump the suckers
16/11/13
Squats
110kgx5
125kgx3
140kgx3
psyched to hit 140! went up easier then i thought, probably had another couple of reps in the tank.
deadlift 90kg
10/10/10/10/10
calf raises 72.5kg
15/15/15/15/15
sit ups bw+15kg
10/10/10/10/10
weighted in at 171lbs aswell. 6 weeks ago i was 166. i apologize for the quality of the video, was done on my phone
140kg for 3 at a bodyweight of 171lbs.
18/11/13
Cycle 3 week 1
OHP
47.5kgx5
52.5kgx5
60kgx8
Bench press 75kg
10/10/9/7/6
pull ups bw 5kg
10/10/6/6/6
Skullcrushers 40kg
10/7/6
superset w. barbell curls 40kg
8/8/6
This was a good one! the increase in the assistance stuff is tough, and pull ups sucked a bit but i put that down to the increased bodyweight. now up to 171.6lbs on the scales before my workout. OHP is coming on leaps and bounds aswell. got 8 good clean reps at 60kg, where as at the start i probably would of only been able to do it for 2-3.
5+ set on overhead press with 60kg,last rep was a bit of a grinder. Im going to try get videos up of all my main lifts. note to self, need proper camera
here’s some pics of where i am physic wise. again apologise for the poor lighting, im no professional photographer. anyway front shot at ~171 lbs
and the back. forgive my awful posing