Well, turned 40 today, woo hoo, I made it!
Not the strongest I have been, but not far off, but look much better than I ever have!!!
I had planned that squats would be today, but didn’t get them in yesterday, was at work, then went out for T, so absolutely no time, got home at half 10 or so, grrr, so birthday bench it is. Feeling a bit flat, had a few too many ciders last night, haha.
Squats tomorrow, depending on how late work is, first proper day back.
Missed squats on Thursday, had a training day at work, copped a massive headache so it was game over that arvo. Banged out just the squats yesterday, then got a case of the squirts and spent a heap of time in the loo.
Anyway, today!!
Stinking bloody hot today!!! Has been a bloody hot run here, heaps of days in the high 30’s and a fair few over 40!!! 42 yesterday and today, which doesn’t leave much for outside activities, haha.
Deads
110kg x3
150kg x3
170kg x 3
Neutral Grip Chins
BW x5x5x5x5
V-Bar Rows
70kg x12x12x12x12
Inverted Row
BW+15kg x10 +10kgx10 +5kgx10 BW x10
Pullovers
20kg x10x10x10x10 slow and focus on the back
Feeling a little buggered today, ah well. Haven’t walked for a few weeks due to it being scorching hot here, finally chilled out a bit today, woo hoo, a bit cooler!!!.
Bench, warmup, then
70kg x3
80kg x3
90kg x3 all easy
70kg x12 just stopped there, not sure what I’m doing with this amrap stuff, although have read to limit it to around 12 reps
Not ideal to lift one arvo, then the next morning, but what the hell, I have Wednesday’s off this year, unless someone is away and I need to fill in.
Squats felt bloody good today, I’m happy with how they are feeling. I repped out the last set, instead of doing an AMRAP set as the Bulgarian Split Squats fry my quads, even though they are so freaking light!!! Plus I am trying to resist the urge to just squat, as that’s what I did for years, squatting at least 3 times a week, I had a great squat, but I looked like shit!
Squats, warmup, then
110kg x3
130kg x3
150kg x10, could have easily nailed a few more but the bar was slipping (low bar)
Standing BB Calf Fluff (don’t laugh, they are looking better…finally)
140kg x20x20x20x20
Bulgarian Split Squats
40kg x10
20kg x10
10kg x10
Hyperextensions (adjusted it so feet slightly higher than my ass, felt this much more in hammys, and didn’t crush my balls as bad)
BW x 10x10x10x10
Finally a walk this morning, banged out about 4 k’s!
OH Press
warmup, then
47.5kg x5
55kg x3
60kg x5 these are finally for the first time in my life feeling good!
Behind Neck Press
35kg x12x12x12x12
BB Shrugs
110kg x12x12x12x12
Shoulder Giant Set,
Bent Over Laterals, side Laterals, upright rows, standing DB press, all 10 reps, no break between, 10kg x 2 sets, fuck me, light but good!
Close Grip BB Curls with fat grip
20kg x12x12x12x12 I’d forgotten about those fat grip things I bought ages ago, def adds a new level to it, very light but felt good.
DB Hammer Curls
10kg x15x15x15x15
Preachers
10kg x10x10x10x10
I never thought I’d be banging out all this light high rep fluff, but fuck me, I’m feeling good and looking much better than I ever have. Main lifts are on there way back up with ease, so I must be doing something right. Diet has remained similar to always but have made sure lunch has a heap of meat and rice with some veggies and I’ve been smashing some chocolate milk most days right after lifting. I know, sounds bad
So , I didn’t really feel like lifting today, feeling a bit off, only had a few hours sleep and yeah, you know how it is, but thought fuck it, I’ll at least go and smash out the deadlifts and the 'I’m not doing shit" assistance, as this will be the only day in months that’s happened. Well, I’m glad I did some deads.
I have been focussing on getting my form back to how it was a few years ago, sitting back more, blah blah blah, todays deads felt bloody good.
Deads
warmup, then
130kg x3
150kg x3
170kg x1
180kg x1
190kg x1
210kg x1
220kg x1 felt pretty good, came off the floor nice and quickly
30kg to go to match my PB from 4 years ago before lifting took a back seat to work and life and I got weak quickly!!!
Squats today, nosingles,all other lifts have felt awesome, squats feel bloody good too, but top single of 160kg felt heavier than it should so left it there, 1 rep, no extras, haha.
Thanks mate, have had some pretty good success with 5/3/1 lately, main lifts are up, and I’m feeling better than ever using this high rep assistance, seems to be working well. Everything is finally looking better
Deload week!!! Grrr, don’t really like them, but haven’t done one in ages, had a few days off for a holiday a while back, and that’s it. I feel like I need it, or maybe it’s the relentless fukin heat here, over 40*C for days on end, for ages!!!
OH Press
20kg x5
30kg x5
40kg x5
Behind Neck Press
35kg x12x12x12x12
BB Shrugs
100kg x12x12x12x12
Shoulder Giant Set
Bent over fly to lateral raise to upright row to oh press
10kg x10
7.5kg x10
5kg x10
don’t laugh, so light, only rested for amount of time to whip the plates off the DB, Fark me, the pain!!!
Deload bench, seems like a bit of a waste of time, but ah well, guess it’s needed. Only doing deload OH and bench press, missing deads and squats to hopefully ditch this niggling groin and hip pain.
Walked about 8 k’s yesterday, 4 in the morning, same in evening, walked just over 3 k’s this morning and will do the same after dinner.
All light today, seems a waste, but better than nothing, will kick off new 5/3/1 on Wednesday or thereabouts with squats I reckon
I would suggest the 7th week deload for the next time.
Work up to a single with TM, shouldn’t be taxing.
But then again you have to set up, to do it properly.
No back offs.
Then just half of the assistance you normally do,
But it’s a matter of what one like.
Thanks mate, I usually feel pretty good running them back to back, and have done the 7th week deload before, i usually feel like I need it.
Up until 2 weeks ago, I was on 6 weeks holiday and pretty much ran all 4 days in a row then a day off,then went 4 days again and felt bloody awesome for the 6 week stretch, but I had a lot of free time, haha, not so much while back at work which sucks.
I reckon I’ll keep everything how it is for another couple of cycles with the random heavy singles depending on how I feel on the day. My, main lifts are going up still and I’m looking and feeling a whole lot better.
I just glanced over your logs again.
You just do the prescribed reps right.
So 80x5, 90x5, 100x5 next week 90x3, 100x3, 110x3, and the last week 100x5, 110x3, 120x1. Random numbers.
Do you plan what to do after? looks like you do jokers on the last week and some backoffs sometimes on the other week?
Do you go for a true 1RM with the jokers or just go by feel, go for it on the good days and leave it for the days were the weights are heavy?
Just wondering? Hope it’s okay to ask. I’m changing pace myself after the deload?
All good mate, I read tons on here too. I run the 5/3/1 sets as prescribed, l do some heavy joker’s depending on how I feel, sometimes I push it, other times I stop just short. Usually with bench I feel like I can push it more often and harder, and experience over the years tells me it responds better to the high frequency, whereas with squats and deadlifts I go by feel and would rather have 1 kick-ass feeling session of a joker’s than 3 mediocre sessions. I’m running this high rep bodybuilding template and enjoying it, and my body seems to be responding.
Up until late last year my lifting was sporadic and with no direction for 4 years due to work, family etc. Lifts are nearly back to where they were before then, but I feel much better, and I’m nowhere near as porky. I probably could get them back up there following a different template, 5x5 served me very well, but I enjoy the 5/3/1 so far, an I haven’t even thought about lifting in front of a crowd again.
still swole at 40 years young. My parents are closing in on 50.
