17+ reps = estimated max > 200 kg
Kill it man!
[quote]Jab1 wrote:
Widowmaker with 130kg would be SICK. [/quote]
*Will be 
I don’t know about it being equivalent to 440lb squat though! haha.
So I eat a load of salt and drank a load of water and a decent amount of carbs for an off day. Looked my best ever in the mirror tonight (go figure), real full and without holding much water/lean enough for decent abs in MM crab pose. These JM/MD inspired sessions are edging my mirror muscles into proper growth. I’ll have a respectable most muscular eventually, mark my words. Side note: This training is also helping my MMC with all my upper body, haven’t employed yet for lower body since I’ve just been squatting a ton.
Anything upwards of 15 with 130kg would be hella strong, giittt suumm!
[quote]phlegms wrote:
Anything upwards of 15 with 130kg would be hella strong, giittt suumm! [/quote]
Fail.jpg
5/3/1 Squat / Legs
Squat
100/220 x 5 - 115/254 x 5 - 130/287 x 10
^ Let you guys down, let my family down, let my country down, but most of all? I let myself down. Seriously though, my “CNS” was just not firing on all fronts today, I wasn’t “activated” or in the zone at all and I could tell throughout the whole session.
Positives:
- Wore knee sleeves for the first time, despite them having a slight rip in the seams they worked great and my knees felt bulletproof throughout the session.
- I’m aiming to definitely beat my reps on “3 week” and hopefully hit similar reps on 1 week, I have much, much more in me then today showed.
Seated Leg Curl
52.5/116 x 10 - 62.5/138 x 10 - 72.5/160 x 8
Leg Press (high and wide)
5pps x 10 - 6pps x 6
Leg Extension
52.5/116 x 10 - 62.5/138 x 6 - drops x burn < they have readjusted the leg extension station so the “same weight” is about twice as heavy.
^ Called it there, EVERY station/bar in the whole damn gym was taken now we are back in term time, and it wasn’t even “peak hours” yet. Pisses me off so much. I didn’t want to wait 5-10 minutes before I could do SLDLs, plus with the state of my CNS/mind, SLDLs and calves would have been pretty unproductive, so I kept this as a relatively low volume session.
Bench/chest day tomorrow, which seems to go well these days… then I will probably start 5/3/1 deadlift on Sunday and train 6 days a week.
130x10 ain’t bad man, especially not if you beat the reps next week. Don’t sweat it.
Bro, totally not a fail - and you didn’t let yourself down - 130kg x 10 is awesome, after all it’s the same 10 rep max I have and we both achieved it while feeling crappy so we know we have a lot more in us. That sounds awesome to me. 
[quote]jake_j_m wrote:
^ Let you guys down, let my family down, let my country down,
[/quote]
Sorry, but I lolled 
Keep your head up bud. You’re gonna have bad sessions from time to time. The more you can learn to accept it and move on, and worry less about it, the better you will progress imo.
Haha, thanks guys! I was joking about letting everyone down, but it’s good to know I have your support!
I have had a fascination with a 3 plate widowmaker for a long time now, will make it happen so enough
Uni Gyms when full make me want to rip my face off. I’ve been in the Edinburgh Uni Gym where my friend is at at 6pm and the douche bag ratio is too damn high.
What’s your weight at right now?
CS
130x10 is solid, 140x20 will fall soon.
@Bambi: I feel you. Not too many true douches at the edge, in fact I’m cool with everyone besides one guy who gets aggro with people for no reason, and another guy who thought he was too cool to film when I hit 485 deadlift for the first time.
@CS: I’ll weigh in tomorrow for you, I think I’m 192-193.
@phlegms: In a “max calculator” it comes out as beating my squat PR, but I’m glad you have faith… because I for sure believe I’m going to get some serious widowmaker figures soon!
5/3/1 Bench / Chest
Bench Press
65/143 x 5 - 75/165 x 5 - wraps - 85/187 x 10 + 1 spot
DB Twist Press
28/62s x 7 & call it, unbalanced home dumbbells suck
Barbell Incline (1-2 inches from chest/constant tension)
65/143 x 8 - 70/154 x 8 - 76/168 x 7 PR - 80/176 x 5 PR - 60/132 x 16 - drop - 50/110 x 7
Trained at my home gym, hence limited exercise selection. Really good session, even though I had a lot more in me flat bench wise as usual (set up, etc.). Good pump from focusing volume on inclines, which I love/feel way better then flat bench to me. PRs are for sequencing I guess, can’t remember how heavy I went when I focused on incline bench as first movement for time.
And for luls:
5/3/1 Deadlift
Deadlift
131/289 x 5 - 151/333 x 5 - 171/377 x 8 - waited some time and hit it again - 171/377 x 9/10 “PR”
^ I’ve never done that weight for that many reps before, so I guess its technically a PR… but sucky performance really, so this PR doesn’t even deserve bold. Should have 15~ at that weight.
Lifted in home gym again so probably from slight deficit as plates are small. Hoping to hit similar reps with 4 plates next week.
[quote]jake_j_m wrote:
5/3/1 Deadlift
Deadlift
131/289 x 5 - 151/333 x 5 - 171/377 x 8 - waited some time and hit it again - 171/377 x 9/10 “PR”
^ I’ve never done that weight for that many reps before, so I guess its technically a PR… but sucky performance really, so this PR doesn’t even deserve bold. Should have 15~ at that weight.
Lifted in home gym again so probably from slight deficit as plates are small. Hoping to hit similar reps with 4 plates next week. [/quote]
That’s a lot of reps son. Any more than 5 reps on deadlifts and I feel like i’m about to throw up a lung.
[quote]Bambi wrote:
That’s a lot of reps son. Any more than 5 reps on deadlifts and I feel like i’m about to throw up a lung.[/quote]
I hear that. To be honest I’ve NEVER really gone heavy for anymore then 10 reps in any of the big three, hence why I need to keep pounding form (and not letting it break down in longer sets) because I know I have far more in me at these weights.
Are you using straps? Makes pulling for reps much more comfortable for me at least.
[quote]samoth2 wrote:
Are you using straps? Makes pulling for reps much more comfortable for me at least.[/quote]
Hate pulling with straps, just doesn’t feel right to me. Grip wasn’t an issue at all though, just literally need to carry on hammering set-up and take as long as I need to really make each rep as efficient as possible.
5/3/1 Military / Shoulders
Military Press
45/99 x 3 - 52.5/116 x 3 - belt/wraps- 57.5/127 x 6 < Not to failure. Couldn’t push them today, left shoulder was super tender at bottom of ROM.
Push Press
65/143 x 6 - 70/154 x 4 - 75/165 x 3 - 80/176 x 2 PR - 85/187 x 1 PR - 90/198 x 1 PR < I knew push press would allow me to push hard because of the way its much easier on the shoulders at the bottom ROM. Overall I much prefer push press and am either going to 5/3/1 it instead of military or carry on focusing on hitting it hard after military.
DB Partial Laterals (standing, JM style)
16/35s x 20 - 16/35s x 19 - 16/35s x 17 - 16/35s x 19 + drop full rom - 10/22s x 9
R. Delt Destroyer set (db inc. swings, drop, more swings, drop to perfect form/squeeze)
12/26s x 33 - 4/9s x 10~ - 2/4s x 4~
Cool shoulder session despite military being limited. MOAR DISLOCATES.
Sessi shoulder sesshion. The push pressing is starting to look like serious gains.
Strong push pressing. 2 plates is right around the corner.