19/11/13
Deadlift
107.5kgx5
122.5kgx5
137.5kgx6
Squats 100kg
10/10/7/5/5
Shrugs 100kg
10/10/10/10/6
Sit ups bw 20kg
10/10/8/6/6
This was a damn hard workout! after the squats I was seeing spots. I’m still keeping rest periods short. 60 secs on assistance stuff and 2 mins on 5/3/1 sets. its hard going but i feel its really effective, as well as keeping me conditioned to a high work rate and volume
21/11/13
Bench press
70kgx5
80kgx5
90kgx10
OHP 45kg
10/9/6/6/6
Barbell rows 90kg
10/10/10/10/10
Barbell curls 40kg
10/9/7
superset w. dip - bw
10/10/10
Was strong on benching today. 10 reps is a new rep PR at that weight. got an amazing pump in my back. want to try hard and bring it up, especially my upper back thickness, which I feel is lagging. The supersets are working brilliantly for arms already added size in the couple weeks I been doing them. Weighted in at 172 lbs aswell.
Goodstuff still going around here, man thats a big belt you have, I’ve never seen one so wide, i like that you don’t wear it while doing your over head work, good stuff. Somthing that might help is doing some sort of leg raise between squats, and deads, it keeps the blood from building up in your lower back. Someone gave me this advice awhile ago, and I was surprised how well it works.
I curl up, and do what I call knee’s to elbow’s, from a hang, but I think any kind of leg raise will work, my lower back used to get so pumped, I’d have to stop squatting. Anyway, it’s funny how similar our home/garage gyms are, keep at it, slow and steady really does win the race. Latter
haha it was a dirt cheap belt from a sports shop. Isn’t amazing but gets the job done, and thats all I care about. Only use it on my heaviest sets of squats and deadlifts, all the warm ups, lighter sets and assistance stuff is done unbelted. Thanks for the advice on leg raises though, ill try it tomorrow see how it goes, its annoying, especially on the 5x10’s, where I know I can squat more but my lower back just gets too pumped to carry on. And I love my garage gym, wouldn’t change it for the world. its only a squat rack, a bench that also has a slight incline, a pull up bar and a barbell with 185kg worth of plates, but I’ve gone from 140lbs to 172lbs, so shows that the basics work
22/11/13
Squats
100kgx5
115kgx5
130kgx8
Deadlift 105kg
10/10/8/6/6
Calf raises 85kg
15/15/15/15/15
Sit ups bw 20kg
10/10/8/8/8
damn deadlifts were mental! did the first set without straps, then had to strap up to do the rest, and still just about managed 6 on the last 2 sets. the 5 set of squats was good though, getting 8 at that weight is another new PR and felt good as hell
take a trip by my log if you want, and see some of the DY projects and equipment I built, might give you some idea’s. If your a computer savant like me, that hasn’t figued out how to trace a log through someones avatar, and hub, it’s ‘‘Anytime’s comback’’ took me 5ys of being here to figure out how to do that by the way, LOL. Anyway goodluck, and good stuff. latter
25/11/13
Cycle 3 Week 2
OHP
50kgx3
57.5kgx3
62.5kgx6
Bench press 75kg
10/10/10/8/6
Pull ups bw 5kg
10/10/7/6/6
Skullcrushers 40kg
10/8/6
Superset w. Barbell curls 40kg
10/8/6
Wasn’t feeling very explosive today, but managed to grind out most of the reps when I needed too. OHP was especially slow today, but 6 reps at 62.5kg is a rep RP so cant complain with that. Slight improvements across the board, got more reps on everything then I did last week, cant ask for much more. Weight’s hovering around 170-172 lbs.
26/11/13
Deadlifts
115kgx3
130kgx3
150kgx8!! Beast mode right here, all time best deadlift ever
Squats 100kg
10/10/10/7/6
Shrugs 100kg
10/10/10/10/10
Missed out ab work today because i was spent. went all out on deads and squats. Repping out 150kg for 8 felt amazing, i was just so focused and all the reps felt clean, no grinding at all. Squats were intense aswell, just laid down on the floor after the sets for 5 mins because i had a serious case of jelly legs. Had just about enought left to do shrugs then called it a day. my abs felt worked from the deads and squats anyway, but i wont make a habit of not training them, just a one off.
28/11/13
Bench press
75kgx3
85kgx3
95kgx10
OHP 45kg
10/10/8/7/6
Barbell rows 90kg
10/10/10/10/10
Barbell curls 40kg
10/8/7
superset w. dips - bw
10/10/10
Late session after a long day but good none the less. Benching feels good at the moment, the weights are feeling pretty light. also weighted in at 172.6 lbs today
30/11/12
Squats
107.5kgx3
112.5kgx3
135kgx5
Deadlift 105kg
10/10/10/6/6
Calf raises 85kg
15/15/15/15/15
Sit ups bw 20kg
10/10/10/10/8
Felt quite tired today. Despite that still got a good session in, I feel that my deadlift form has come on leaps and bounds and im proper psyched for next week’s training. ill try upload videos of all my main lifts.
2/12/13
Cycle 3 week 3
OHP
52.5kgx5
60kgx3
70kgx3 new PR, both for weight and reps
Bench press 75kg
10/10/10/9/7
Pull ups bw 5kg
10/10/8/7/6
Skullcrushers 40kg
10/8/7
Superset w.Curls 40kg
8/8/8
Heres the 70kg OHP, last rep was hard, seemed like it took forever to go up but I got it
3/12/13
Deadlift
122.5kgx5
137.5kgx3
155kgx6
Squats 100kg
10/10/10/10/6
Shrugs 100kg
10/10/10/10/10
Sit ups bw 20kg
10/10/10/10/10
gutted i couldnt get 10 on the last set of squats, but ill take 6 reps at 155kg deadlift anyday. Thats also a 2xbw lift for me and for reps aswell
Heres the deadlift. any criticisms are welcome as I know its not textbook form
5/12/13
Bench press
80kgx5
90kgx3
105kgx5
Overhead press 45kg
10/10/8/8/6
Barbell row 90kg
10/10/10/10/10
Barbell curls 40kg
10/9/8
superset w. dips - bw
10/10/10
Feeling really good this week. broke a PR every time I’ve stepped onto the gym. Also taken some measurements to see how much progress I’ve made over the BBB challenge.
Body weight -172lbs (plus 6lbs)
waist - 32.5 inches (plus 0.5)
chest - 44 inches (plus 1.5)
Shoulders (measured around)- 47.5 inches (plus 0.5)
arms - 14.25 inches flexed (plus 0.25)
thighs - 24 inches (plus 0.5)
calves - 14.75 (plus 0.25)
So increases in everything, including a half inch on my waistline, but that will come off once I throw some conditioning in come spring time.
heres the bench video. 105kg for 5 reps
7/12/13
End of Cycle 3
Squats
115kgx5
130kgx3
145kgx3
Deadlift 105kg
10/10/10/8/6
Calf raises 85kg
15/15/15/15/15
sit ups bw 20kg
10/10/10/10/10
so I’ve finished the BBB 3 month challenge. I must say its been hard but I’ve enjoyed it, looking forward to going training every session and gained the best results during this period since my “newb” gains. I’ll definitely carry on running 5/3/1 with BBB assistance because I feel the mixture of high and low reps really works for me, as well as the hitting everything twice a week. I’ll tweak a few things, but other then that it will mostly stay the same.
I’ll deload next week, and will try my best to keep training over the christmas period (another cycle will take me up to around new years) decided that at the moment ill probably run two cycles back to back then deload, since I feel like I dont need to deload every cycle.
145kg squat for 3
145kg squat for 3
Haven’t been around in awhile, still pluggin away I see, good stuff. Wondered if those leg raises helped any with the back pump, also the deads are looking solid, I like a little more arch in my low back, but thats a personal choice, some guys like a flat back, seems like what you do, goodstuff, be around.