Weighed in at about 190 today, albeit after a 14 hour sleep so pretty ‘fasted’. Need to up the calories but it’s tough to eat enough with it being the last 13 days of my University life (lot’s of work). Once I’m finished I will only have 11 days till Ibiza so I won’t be pushing the calories stupid and in fact want to run a quick RFL of some level. Then after Ibiza it’s full on bulk-mode.
Squat/Legs shortly.
5/3/1 Squat / Legs
Seated Leg Curl (solid squeeze/eccentric)
62.5/138 x 8 - 67.5/149 x 8 PR - 72.5/160 x 8 + 9 partials PR
^ have max’ed the stack before but they “fix” it every now and again and it gets much harder, definite PRs today, if only because they were done first/pre-fatigue.
Squat
105/231 x 5 - 130/287 x 3 - add belt - 145/320 x 6 PR < have done 336x5 but definite PR when considering pre-fatigue.
Leg Press (barefoot, high and wide, real controlled eccentric/deep reps)
3pps x 15 - 4pps x 15 PR - 5pps x 10 PR - Sequencing/form/rep PRs
Leg Extension w/ 1 sec. hold
42.5/94 x 7 < LOL quads already absolutely torched (thx JM) - LR - 32.5/72 x 9 + 6 partials
Dumbbell SLDL (barefoot, belt-less)
50/110s x 12 - 50/110s x 8
Smith Calf Raise (barefoot, long stretch pause, double popped) (calling bar 20kg)
60/132 x 8 - 80/176 x 8 - 100/220 x 5 - 100/220 x 5 - 100/220 x 4 - drop - 60/132 x 9 + partials to death.
Awesome session today, focused on destroying hamstrings/calves. Best overall leg pump of my life. Should be fun deadlifting in two days…
Climbin’ in yo’ window’, destroyin’ yo’ 5/3/1 template.
Nice
That’s some solid lifting.
Very strong squatting, especially after leg curls.
I’ll have to try DB SLDLs next time. How do you like them?
NICE session dude. Now I feel like I should have done a 4th set with 145 lol.
Smells like gains for sure. The couple of times I’ve tried DB rdls I liked em’, will have to throw them in one of the days soon.
@spar: Thanks man, felt real good.
@samoth: Thanks, the pre-fatigue felt real good.
DB SLDLs are nice to fry your hamstrings quickly at the end of a workout. I feel like there’s more room for progression with traditional SLDLs. I like the idea in JMs most recent article of rotating between RDLs, SLDLs w/ extended ROM, and DB SLDLs. I love them all.
@jab: Sure you could have handled it and more man, yours didn’t look near failure at all.
@phlegms: Yes mayn, great session. ^ As above re the hamstring work. All variations of stiff-legged are great.
did i hear RFL??? lol
Whats up man? Long time no see… You’re still lifting strong though. Atta baby!
Nice looking Meadows type wokrout. Looking solid
Hey Greg, all is good here just very close to graduating University and hitting things harder then ever. Need to gain weight so I can play with the boy boys around here though! I have an 10 day window or so before a holiday to Ibiza, so I will be running RFL/Similar for at least 7 days… might not do a lot but just a little tighten up is all I’m looking for… not losing all my gains!
Ryan, yeah I was kind of inspired (totally) by the recent JM article… his template was literally exactly how I’ve been training legs recently anyway besides squatting first… so I figured I’d give the pre-fatigue leg curls a try despite it being my heaviest 5/3/1 day and it worked out pretty well. Might do it most sessions since 5/3/1 is so sub-maximal anyway. Wouldn’t do the same for dl/military for sure… not sure how it would work for bench either. Works for squat though. Well.
5/3/1 Bench / Chest
Bench Press
75/165 x 5 - 85/187 x 3 - wraps - 95/209 x 4 PR + 2 spotted.
^ Got an un-rack for top set today, still managed to lose most of my tightness, still need to work on my set-up… blah same old bench prussing worries.
I’ll hammer set-up and hope for more reps with more weight next heavy day on 5/3/1. Going to try and go for PR single next session before I turn 21.
DB Twist Press
30/66s x 10 - 32/71s x 6/7 < shoulder literally hated me doing these again, they can’t handle dumbbell pressing so dropping these.
Barbell Incline (1-2 inches from chest/constant tension)
70/154 x 8 - 75/165 x 6- 80/176 x 3 - LR - 60/132 x 10
One-arm HS Inc.
1p x 15 - 1p +5/11 x 10 - drop for left side - 1p x 8 - 1/2p x 10
Cable MM
12.5/28 x 11 PR - drop - 7.5/17 x 7
Inc. Bench DB Fly Stretch
6/13s x 30~ seconds
Relatively low volume/intensity after bench pressing today… my shoulders hate me. One day bench pressing won’t feel like shit… right? Right? (I can definitely see myself dropping flat bench completely in the future and focusing on incline bench for first movement)
Bought tickets for the Saturday of Bowerpower expo today. It’s the closest thing we have to the Arnold/Olympia expo. Going with a couple of mates.
Athletes in attendance:
Ben Pakulski
Brain Shaw (interview)
Branch Warren
Dennis Wolf
Dorian Yates
Flex Lewis
Flex Wheeler
Greg Plitt
Kai Greene
Lee Priest
Mariuz Pudzianowski
Phil Heath
Roelly Winklarr
Ronnie Coleman
Shawn Ray
Zack Khan
& many more
Should be awesome. I guess I’ll finally know what top IFBB pros looks like in the flesh.
There’s the BB show the day I’m going too, so I’ll be able to attend my first of many!
Watch in 720p for sessi. Trained with a mate today who’s deadlift PR is like 12.5kg more then mine. He got 190kg x 5 so I had to beat him! He missed the 227.5 today as well though.
5/3/1 Deadlift & Calves
Deadlift
150/331 x 5 - 170/375 x 3 - belt on - 190/419 x 7 PR < all reps dead-stopped, no breaks. - 210/463 x 1 - 227.5/502 x F
Seated DB Calf Raise (step up box in front of bench)
50/110s x 6 - 50/110s x 8 - 50/110s x 10 - 50/110s x 12 - 50/110s x 11 - drop - 30/66s x 8/9
Pretty happy with the rep PR, I definitely have a 500+ pull on me on a day where I don’t do volume beforehand… might try it again next Sunday… the day before I turn 21.
Solid deadlifting, don’t sweat the failed single when you hit a rep PR. Solid gaynz mayne.
Very solid deadlifting. What’s your current PR?
Once you get it off the ground the weight flies up.
Sessi rep PR there broski
[quote]jake_j_m wrote:
strainface.jpg
Considering using this as my new avi. Even though I missed it. [/quote]
Had to pop in here to comment on how much I like this picture!
Ok my post went through fine… weird.
@phlegms: Thanks man, I’m pretty darn sure I have over 500 in me “fresh”
@samoth: Thanks! Current PR clocks in at 491 straight after hitting a 375 squat PR. If I were to use a “rep calculator” it puts my number from today at 503 max… but I’m sure I have more then that in me.
@Bambi: Thanks, I have to agree with you here. Locking out/anything above the first few inches is generally pretty much a speed rep, the only thing that varies in speed is that initial couple of inches. I think my hips are low enough to employ max leg drive, but PLers feel free to chime in if they see something that could help me break the floor easier.
@bigmac: Thanks dude, just trucking away with 5/3/1 now… gains are very steady but definitely there.
@spock: Appreciate it! I was pretty impressed with my strain face myself, ha.
