[quote]Spidey22 wrote:
The bench video isn’t allowed in my country? Wtfffff[/quote]
Thanks for telling me, looked into and copy right claim has blocked it from the U.S and Germany.
Uploading it again!
There ya go, Spidey.
21/7/2013 Squat 5/3/1 and Legs (Weighed in at 167lbs/75.9kilos)
Today should have been arms, but my triceps were/are in tatters. This also caused some problems warming up with squats as my elbows were ridiculously tight. Will be moving arms day after m press nd shoulders.
Front Squat
80% T Max - 75k x 3
85% T Max - 77.5k x 3
90% T Max - 85k x 3 ( was fucking shitting myself with nerves for this one) PR at this bodyweight
Hamstring Curls
Light Band - 2 sets of 30 reps
Medium Band - 3 sets of 10 reps
Front Squats
50k - 5 sets of 10 reps
Circuit (Stiff Legged Deads/Kettlebell Swings/ Walking Lunges)
24k x 15/ 24k x 10/ 10 - 15 yards and back x 2 sets
Moving calves to arms day from now on.
So how come you do close grip bench and front squats? Injuries or better suited for your goals?
[quote]MaazerSmiit wrote:
So how come you do close grip bench and front squats? Injuries or better suited for your goals?[/quote]
Bit of both really.
Started doing front squats rather than back after my lower back shit as well as I get far better quad stimulation with it, back squats only ever gave me big glutes.
In regards to close grip benching its more for longevity.
22/7/2013 5/3/1 and Shoulders
M Press
75% - 50 k x 5 reps
85% - 57.5k x 3 reps
95% - 62.5k x 3 reps
L Raises
5k’s - 15 reps full range/15 reps partial x 3 sets
M Press
35k - 3 sets of 10 - 12 reps
Wide Grip Press
25k - 3 sets of 10 reps
Rear Delt Swings/ Band Pullaparts
10k’s - 20 reps/ Light band - 20 reps x 3 sets
So is there a reason you are using 5/3/1 for Bench?
Just curious, I know you and I have similar dimensions, and I’ve just found a ton of better lifts in terms of Chest or Tricep development.
Not trying to criticize or anything, some people just want a big bench (I know I would so when people asked i wouldn’t be embarrassed lol), but just curious why.
[quote]Spidey22 wrote:
So is there a reason you are using 5/3/1 for Bench?
Just curious, I know you and I have similar dimensions, and I’ve just found a ton of better lifts in terms of Chest or Tricep development.
Not trying to criticize or anything, some people just want a big bench (I know I would so when people asked i wouldn’t be embarrassed lol), but just curious why. [/quote]
Meh, it’s just part of the program I guess.
I want to be strong in all 4 lifts, with benching I always said to myself I would only begin to consider PEDs when I could legit bench 140k.
[quote]RATTLEHEAD wrote:
There we go, vid of the final set of heavy squats at 77.5k. 5 rep max PR.
Obviously feel free to critique form.[/quote]
I’d stop at the top for each rep. Set your position. The main issue is your tempo. You good down well then you really slow down the last 5inches or so. The speed is also different on your 5reps. I’d try and squat down at the same tempo and come up fast.
I can’t see how wide your feet are but your depth is good. Overall not bad.
Focus on coming out of the bottom faster without dropping in harder/ faster. You want to be fast on the concentric phase of the exercise unless you want to do it slow for some reason. I’d worry about putting up bigger numbers before squatting up slowly IMO.
Koing
[quote]Koing wrote:
[quote]RATTLEHEAD wrote:
There we go, vid of the final set of heavy squats at 77.5k. 5 rep max PR.
Obviously feel free to critique form.[/quote]
I’d stop at the top for each rep. Set your position. The main issue is your tempo. You good down well then you really slow down the last 5inches or so. The speed is also different on your 5reps. I’d try and squat down at the same tempo and come up fast.
I can’t see how wide your feet are but your depth is good. Overall not bad.
Focus on coming out of the bottom faster without dropping in harder/ faster. You want to be fast on the concentric phase of the exercise unless you want to do it slow for some reason. I’d worry about putting up bigger numbers before squatting up slowly IMO.
Koing[/quote]
OK, thanks very much for taking the time to help me!
24/7/2013 Arm Workout BRO
SUPERSET 1 (Pushdowns/Incline Curls)
Light Band - 25reps x 2sets/10k’s - 12reps x sets
Medium Band - 15reps x 2sets/ 11k’s - 10reps x 2sets
Heavy Band - 8reps x 2sets/ 11k’s - 10reps x 2sets
SUPERSET 2 (CGBP/ Hammer Curls)
50k - 15, 12, 12reps / 10k - 12reps x 3sets
SUPERSET 3 (Extensions/Barbell Curls)
27.5k - 15reps x 3sets/ 22.5k - 15reps, 27.5k - 12reps, 32.5k - 10reps
Diet Update
High Days - 250g P/ 320g C/ Low F
Medium Days - 250g P/ 165g C/ 40g F
Low Days - 250g P/ 85g C/ 40g F
25/7/2013 5/3/1 Deads and Back
Felt like shit and had nothing to eat before training, somehow managed to hit some good (for me) weights cause I was in the mood for fucking about after my main sets.
Got dat ORM up with a double bodyweight dead.
75% T Max - 95K x 3 reps
85% T Max - 107.5K x 3 reps
95% T Max - 120k x 3 reps
Bonus Round
140k x 3 reps (PR)
150k x 1 rep (2 x bodyweight PR)
One Armed BBell Rows
32.5k x 15 reps
35k x 15 reps
40k x 12 reps
42.5k x 10 reps
Meadows Rows
35k x 15 reps x 2 sets
Chins
3 sets of 8 reps
SUPERSET (Shrugs/Face Pulls)
20k’s - 10 reps / Light band - 15 reps x 2 sets
lol
26/7/2013 5/3/1 Bench and Chest
Another good day, had only 40 mins to train so had to cut some stuff but just gonna go out and do some more work later on.
75% T Max - 77.5K x 3 reps
85% T Max - 90K x 3 reps
95% T Max - 100K x 3 reps PR
Fucking wrist wrap explosion.
Incline Bench
60K - 10, 8, 7+1 reps
40k - 12, 12, 12 reps
Ring Dips
10, 8, 8, 8, 8 reps
[quote]RATTLEHEAD wrote:
lol[/quote]
NICE! haha
That wolverine thing is pretty legit lolololol
Ohh, just a thought, you might want to wear your wrist wraps up higher around the palm of your hands. I use to wear them like you and not near what I get out of them now.
[quote]Spidey22 wrote:
That wolverine thing is pretty legit lolololol
Ohh, just a thought, you might want to wear your wrist wraps up higher around the palm of your hands. I use to wear them like you and not near what I get out of them now.[/quote]
Ok, will try that some time.
28/7/2013 5/3/1 Squat and Legs
Today was shit, kind of. Legs are still sore from Deadlifts 3 days ago.
Upped my 95% to 90K rather than 87.5K and pushed for 3…
75% T Max - 70K x 3 reps
85% T Max - 77.5K x 3 reps
95% T Max - 90K x 2 reps PR
That failed rep really took it out of me, tried some squats afterwards but my lower back is not up for it.
Ohwell, gotta choose your battles.
29/7/2013 Deload M Press and Shoulders
Feel really, really run down.
This is my third cycle of 5/3/1 but my first deload, so it is long overdue.
M Press
30K X 5 reps
35K X 5 reps
40K X 5 reps
SUPERSET 1 (L Raises/ Face Pulls)
5K’s X 15 reps / Light Band X 20 reps X 3 sets
SUPERSET 2 (M Press/ Rear Delt Swings)
35K X 10 reps/ 10K’s X 20 reps X 3 Sets