Fucking video uploader is a pile of piss on this so made a youtube account. Apologies for double posting.
5/3/1 Cycle 1 Week 1
Upper-body warm up
Bench Press:
40kgx4
60x3
82.5kgx5
95kgx5
110kgx14* (PR)
Assistance:
OHP: 5x10 @40kg /SS/ Chin-ups: 5x6-8 @BW
Pendlay Rows: 2x3 @90kg band, 2x10 @90kg
Rope Pulldowns: 2x20 @80lbs, 1x20 @100lbs /SS/ Band pull-apart: 3x12
Note: Good reps on the bench. Don’t want to be over reliant on wrist wraps but have to be careful to avoid injury, being a piano teacher!
5/3/1 Cycle 1, Week 2.
Warm-up: Foam roller, Band lunges.
Squat:(Warm-up)40kgx4,60kgx5,80kgx3
100kgx3
115kgx5
130x12(PR)
Assistance:
Deadlift: 4x10@150kg, 1x12@150kg.
Ab-wheel: 5x12@BW.
Notes: Squat felt good. Had no mirror so really focused on feel. Deadlifts were absolute hell, but had to man up and just get through them. Glad I did. Or else Sam would have had one over on me! Peace out brothers.
Mirin’ bro, mirin’ hard.
5/3/1 Cycle 1, Week 2.
Warm-up: Foam roller, band stretching.
OHP:
20kgx5(with a shrug at the top of the press)
30kgx4
37.5kgx3
45kgx3
50kgx18(PR)
Assistance:
DB Bench: 5x10@37.5kg DBS, /SS/ 5x6 Chins.
Pendlay Row: 3x3, 2x4 @70kg+chains, /SS/ 5x12 Band Pull-aparts.
Barbell Curl(Strict form): 3x12@30kg
5/3/1 Cycle 1, Week 2.
Warm-up: Foam roller, band stretch.
Deadlift:
(Warm-up)
60kgx5,
100kgx5,
120kgx3
(working sets)
142.5kgx3
162.5kgx3
182.5kgx10(PR)
Assistance:
Squat: 4x10, 1x12 @100kg.
Ab-Wheel: 5x12@BW.
Strong as fuck, good progress my young padawan.
5/3/1 Cycle 1 Week
Upper-body warm up
Bench Press:
60kgx5
80kgx3
90kgx3
102.5kgx3
115kgx13* (PR)
Assistance:
OHP: 5x10 @42.5kg /SS/ Chin-ups: 5x6 @BW
Pendlay Rows: 5x3 @80kg 27kg chains /SS/ Band pull-apart: 2x12
Rope Pulldowns: 2x20 @80lbs
Note: I was geeked to f*ck today. Unfortunately my dad is ill so had some pent up emotion from the night previous. My working set was weird. I thought I wasn’t gonna reach eight reps, but took a breath and engaged beast mode. Also, I know I was sliding around for the last two reps but there was no way I could have stayed glued to the bench, just too knackered! Huge thanks to my brothers-in-arms (get it?), Sam and Phlegms for helping to get me in the zone. Lift strong and prosper my friends.
Solid benching, the gain train has well and truly arrived!
5/3/1 Cycle 1, Week 3.
Warm-up: Foam-roller, Lower-back and Glute/ham stretching.
Squat:
(warm-up)
20kgx5
60kgx5
80kgx50
(Work begins)
107.5kgx5
122.5kgx3
Chalk
137.5kgx12(Rep PR)
Assistance:
Deadlift: 4x10 1x12@152.5kg /SS/ Ab-wheel: 5x12@BW
Notes: Squat felt ok. I know my last rep wasn’t really at the depth it should have but what the hell. The deadlift is what I truly dread on this day. And this was justified. They were tough. For the last two sets I used some grip-be-good. Two sessions left on this cycle, but I’m really enjoying the program. PEEEEACE.
Solid as fuck Broseidon, thats a helluva squat you have cultivated. Even more impressive without a belt. I’m looking forward to seeing you do a widowmaker set at 140kg very soon. Get some.
[quote]phlegms wrote:
Solid as fuck Broseidon, thats a helluva squat you have cultivated. Even more impressive without a belt. I’m looking forward to seeing you do a widowmaker set at 140kg very soon. Get some. [/quote]
Cheers man. Loving the Greek mythology reference! Still a bit to go before I can try and challenge you to a quad-off! WIDOW-MAKA MAKES WIDOWS
5/3/1 Cycle 1, Week 3
Warm up: Foam roller, band stretching, OHP shrug@20kg(bar)
OHP:
30kgx3
32.5kgx3
42.5kgx5
47.5kgx3
52.5kgx20 (Rep PR)
Assistance.
DB Bench-press: 5x10@37.5kg Dbs
/SS/
Chins:5x6@BW
Pendlay Rows: 5x3@80kg 27kg chains
/SS/
Band pull-aparts: 5x12
Barbell Curls: 3x10@30kg
Notes: A good session. My foot positioning was way too narrow. Was too focused on getting pumped up. But still, got the reps out. PEEEEEEEACE
Strongest piano teacher ever?
Piss off with your rep strength, Peter.
I’ll just remind you of what you have on me. “Come back when you pull 500lbs”
[quote]Jab1 wrote:
Strongest piano teacher ever?[/quote]
I wouldn’t self-proclaim anything Jab1 so we’ll leave the question mark at the end of that statement.
5/3/1 Cycle 1 Week 3.
Warm-up: Foam roller, band assisted stretching.
Deadlift:
60kgx3
100kgx3
140kgx3
152.5kgx5
172.5kgx3
192.5kgx10 (Huge PR)
Assistance:
Squat: 3x10, 1x9, 1x14@102.5kg
Ab-wheel: 5x12@BW
Notes: Delighted with this. Even getting the fucker up for one surprised me. Last rep was a bitch, thought it’d never get up. The assistance squat reps are all over the place because I bust my shorts in the 4th set!!! so had to make up for it during the fifth post changing my apparel!
Kudos to my bros Sam and Phlegms, always there for support. And Sam got me on reps today…187kgx15… dick…
Awesome deadlifting Brosephone.
Mirin’ dat intensity.