18th May 2012. 5/3/1 Cycle 2 Week 2
Warm-up: Band assisted Stretching.
Bench:
40kgx3
60kgx3
80kgx3
92.5kgx3
105kgx3
117.5kgx13
Assistance:
BNP: 40kgx10, 45kgx10, 3x10@50kg /SS/ Chins: 5x10
Pendlay Rows: 2x3@100kg, 1x3@110kg(straps), 2x3@115kg. /SS/ Band pull-aparts: 5x15
Rope Pull-downs: 2x20@130lbs
5/3/1 Cycle 2 Week 3
Warm-up: Foam Roller, Band-assisted stretching.
Squat:
60kgx2
100kgx3
112.5kgx5
127.5kgx3
142.5kgx13(PR)
Assistance:
Deadlift: 4x10, 1x12 @155kg
Ab-wheel: 5x15
Notes: Absolutely wrecked by the end of the session. The crew helped me get through my set in a big way so, thanks peeps!
Good job grinding out the last few, wasn’t sure you could.
dat testicular fortitude
Man you are doing it RIGHT.
Also I have a vest with that image on lol.
[quote]SamMcLoughin wrote:
Good job grinding out the last few, wasn’t sure you could.[/quote]
Thanks man!
5/3/1 Cycle 2 Week 3
Warm-up: Foam roller, EZ bar curled wrist pullovers.
OHP:
30kgx3
40kgx4
42.5kgx5
50kgx3
55kgx19(PR)
Assistance:
DB bench: 4x10, 1x12 w/42.5kg
Pendlay Rows: 5x5@100kg
/SS/
Band Pull-aparts: 5x15
BB Curls: 3x12@30kg
Notes: Good session!
5/3/1 Cycle 2 Week 3
Warm-up: Band assisted stretching.
Deadlift:
70kgx2
110kgx2
155kgx5
175kgx3
197.5kgx8(PR)
Assistance:
Squat: 4x10, 1x12@105kg
Ab-wheel: 5x15 @ BW
Notes: Good session. It was incredibly hot today and could feel it on the gym floor. Bit pissed with the deads. Wanted two more reps but the bar spun in my hand again.(reoccurring problem) However, that weight was the heaviest I have ever tried to shift with a barbell, so getting eight merits some degree of happiness.
Helluva PR. Celebrate the ones you make rather than lament the ones you didn’t. Straight gaynz in here homeslice!
Thanks El Toro Furioso.
very nice, I like
5/3/1 Cycle 2 Week 3
Warm-up: Foam-roller, EZ bar pull-overs.
Bench:
20kg(bar)x3
60kgx3
80kgx3
100kgx5
112.5kgx3
125kgx10
Assistance:
BNP: 1x10@45kg, 1x10@47.5kg, 1x10@50kg, 2x10@52.5kg
/SS/
Chins: 5x10@BW
DB Bent-over Row: 1x20@50kg, 3x10@65kg (w/straps)
Band Pull-Aparts: 100 reps
Band Tricep Pulldown:100 reps
Notes: The heat in the gym is causing havoc with the sweat glands! But all round a good session. Changed from Pendlay Rows to DB rows to try improve my grip strength, hence the high rep set.
[quote]Jab1 wrote:
very nice, I like[/quote]
“Very nice. How much?”
Thanks Bro!
Helluva pruss ya’ got thar.
5/3/1 Cycle 3 Week 1
Warm-up: Foam Roller, Band assisted stretching.
Squat:
60kgx3
80kgx3
100kgx5
117.5kgx5
132.5kgx17(PR)
Assistance:
Deadlift: 4x10, 1x12 @155kg.
Note: Had to rush out so didn’t get to do the 5x15 ab-wheel. Deadlifting was excruciating with the heat. Made things so much harder. And yes, my t-shirt does say Danger Mouse. What do?
5/3/1 Cycle 3 Week 1
Warm-up: Band assisted stretching.
OHP:
20kgx2
30kgx3
40kgx5
45kgx5
52.5kgx19
Assistence:
DB bench: 2x10 w/45kgDBs, 2x8 w/45kgDBs, 1x6 w/50kgDBs
/SS/
Chins: 5x8@BW
DB row: 1x22 w/50kgDB, straps 4x10 w/65kgDB
Band pull-aparts: 100 reps
Band pushdowns: 100 reps
Note: Really annoying disturbance mid session so I had to leave and come back half an hour later. Failed the last rep and was major pissed.
5/3/1 Cycle 3 Week 1
Warm-up: Band Assisted stretching.
Deadlift:
70kgx3
110kgx3
137.5kgx5
157.5kgx5
180kgx14(PR) *went for the 15th thinking it was 14 and only got 3/4 of the way up.
Assistance:
Squat: 4x10, 1x12@105kg
Glute-ham raise: 2x10 (AW MAYNE)
Hanging Leg Raise: 5x12.
Notes: HUMIDITY KILLS. Drank literally 4 litres of water, the air was so heavy that it felt like we were training a 1000 metres below sea-level… bit of an exaggeration… A great session. Sam introduced me to glute-ham raises. MOTHER OF GOD.
5/3/1 Cycle 3 Week 1
Warm-up: Foam Roller
Bench:
40kgx3
60kgx3
85kgx5
100kgx5
115kgx14
Assistance:
BNP: 5x10@50kg, 1x8@55kg, 1x6@60kg, 1x15@40kg (Pressed for a good hour)
/SS/
Chins: 5x10, 3x8 all @BW
Notes: Been equalling prospective maxes for the last 3 weeks, so owed myself a PR. But alas I only equalled it again. Sam encouraged me to keep my ass on the bench so knew if I went for the 15th rep it would have shot up. The extreme amount of BNP was the brain-child of Sam. Nice idea to get huge delts and up the pruss strength.
5/3/1 Cycle 3 Week 2
Warm-up: Band Assisted Stretch, Foam Roller.
Squat:
60kgx3
80kgx3
100kgx3
117.5kgx3
125kgx3
140kgx14(PR)
Assistance:
Deadlift:
2x10@155kg(t&g), 2x10@140kg, 1x11@150kg(Changed form for the last three sets. Paused reps as well)
Notes: I’m an idiot. Note the confusion at the end of the vid. Thought I had counted 15 reps on the squat in my head but was clearly wrong. Didn’t see Sam’s hand gesture until I had fired the bar up onto my shoulders (a bad habit of mine that I do on my last rep to rack the bar easier). Deadlift form is also shite. Have to fix it. Laters.
5/3/1 Cycle 3 Week 2
Warm-up: Foam Roller
BNP:
42.5kgx3
47.5kgx3
55kgx14
Assistance:
Close-grip Bench Press(paused): 1x5@60kg, 1x5@80, 7x5@100kg
/SS/
Chins: 7x10, 3x8, 1x6 @BW
Notes: Who gives a fuck.