this template is pretty cool. I’ll buy the new book when it comes out on paperback.
Must be time to start doing weekly videos.
Cycle 3 Week 1
Bench 110kg x 1
Squat 147.5kg x 1
Press 65kg x 4
Deadlift 180kg x 6, 195kg x 1
Snatch Grip DL 82.5kg x 10
Pullups x 10
[video]2646[/video]
[quote]DieNase wrote:
My lifts are:
Squat 150kg
Bench 100kg
Deadlift 200kg
Press 65kg
Not very much but I’ve been working my way back up from not training for 2 years now.
The big assistence will be simple: GM’s and SSB squats are done for building muscle so GM’s will be 3-4 sets of 8-12 reps with 60kg’s for example. Just like Jim says…build muscle not the movement when it comes to assistance.
The down sets will be done for lower reps, 5’s instead off 8’s.
Maybe I can do the downsets for deadlifts dynamic? I think the deadliest is the only lift that benefits from dynamics.
Oh and I’m used to do the smaller stuff supersetted. Will do face pulls and pull aparts for a ton of reps in between all the big lifts, my shoulders feel like crap if I don’t do them.[/quote]
Pretty solid and evenly spread. It sounds like you have a sensible approach in mind; after 2 years you know what you are doing anyway!
Yeah I sort of do the down sets by feel. Kind of varying between 3 x 8 and 5 x 5 etc. They’re really low weight for the first few cycles, but as I progress they will start to catch up on me!
Definitely do the deadlift dynamic - it’s light enough that there’s no real other use for it.
And I hear you on the band work between sets. I do some kind of band work or chin between every set of every exercise, except the pull/push supersetted assistance.
Similarly, I had mud shoulders but they are now a strong point. I’ve moved on to elbow injuries ;). You should start a log!
[quote]browndisaster wrote:
this template is pretty cool. I’ll buy the new book when it comes out on paperback.[/quote]
Do it, brah. It’s fucking fun so far
26-08-13
Beyond 5/3/1
Cycle 3 . Week 2 . Day 1
Bench Press
1 x 5 x 40kg
1 x 3 x 52.5kg
1 x 3 x 62.5kg
1 x 3 x 72.5kg
1 x 3 x 82.5kg
1 x 1 x 92.5kg
1 x 4 x 102.5kg (rep PR at this weight)
1 x 1 x 110kg (Joker Set)
2 x 1 x 112.5kg (Joker Sets)
1 x 2 x 105kg (Joker Set)
5,5,6,6,6 x 72.5kg (Down Sets)
Incline Bench Press (Progammed Assistance)
1 x 8 x 42.5kg
1 x 8 x 50kg
1 x 6 x 57.5kg
Chest Supported DB Row (supersetted with Incline Bench)
3 x 10 x 25kg
Barbell Bicep Curl
Had to skip this due to elbow
Decline Dumbbell Triceps Extension
Had to skip this due to elbow
Intraset Bands etc
60 Band Pullaparts
30 Band Facepulls
30 Internal Rotations
30 External Rotations
15 Hammergrip Chins
Quad Stretches
Notes
-Really good day of training until I strained the inside of my left elbow. I’ve had a niggle here for a few weeks and it just flared up. Probably due to relatively high intensity on the bench pressing.
-Not to worry, I skipped a couple of assistance exercises and iced it.
-I’m trying to increase the weight of my Joker sets every cycle, until eventually my max feels light. In theory!
-Bodyweight is 92.3kg
Hey Panzer. What was the song playing in your video? Me likey. Your 1RM on bench, squat and deadlift all looked fairly easy (no grinding), bet you could have managed a bit more on all of them. Or were purposely trying to avoid grinding them out? Either way, nice lifting!
Tom
[quote]Trevshenko wrote:
Hey Panzer. What was the song playing in your video? Me likey. Your 1RM on bench, squat and deadlift all looked fairly easy (no grinding), bet you could have managed a bit more on all of them. Or were purposely trying to avoid grinding them out? Either way, nice lifting!
Tom [/quote]
Hey dude, thanks!
Well those lifts aren’t anywhere near my maxes 
so that is probably why they didn’t look too ground-out haha. I’m avoiding 1RM attempts and focusing on building base strength, while still throwing in heavier doubles, triples and singles in my Joker Sets to keep things semi-legit.
The song is: Obselete by Fear Factory, from the album Obselete.
Enjoy!
[quote]panzerfaust wrote:
Hey dude, thanks!
Well those lifts aren’t anywhere near my maxes so that is probably why they didn’t look too ground-out haha. I’m avoiding 1RM attempts and focusing on building base strength, while still throwing in heavier doubles, triples and singles in my Joker Sets to keep things semi-legit.
The song is: Obselete by Fear Factory, from the album Obselete.
Enjoy!
Ah ok that makes alot of sense then. In which case i should give you even more credit for being even stronger than i thought… so hats off to you sir. I think avoiding grinding reps and sets is definetly something i could learn from as i think it burns me out quickly. But i struggle to leave the gym thinking i could have maybe managed another 2.5kg on a lift, need to reign myself in a bit lol.
Its a sweet song and thanks for the link. Fear factory are now definetly on my “listen to” list. Best kind of music to listen to in the gym.
[quote]Trevshenko wrote:
Ah ok that makes alot of sense then. In which case i should give you even more credit for being even stronger than i thought… so hats off to you sir. I think avoiding grinding reps and sets is definetly something i could learn from as i think it burns me out quickly. But i struggle to leave the gym thinking i could have maybe managed another 2.5kg on a lift, need to reign myself in a bit lol.
Its a sweet song and thanks for the link. Fear factory are now definetly on my “listen to” list. Best kind of music to listen to in the gym.[/quote]
Haha, nah I am pretty weak bro. But I am working on it!
FF are epic gym music, really up beat and angry. Good slow bits too.
Haha I totally know what you mean about not knowing when to quit. I usually leave my training feeling fucked up, and happy about it until the next day.
Cheers!
27-08-13
Beyond 5/3/1
Cycle 3 . Week 2 . Day 2
Squat
1 x 5 x 50kg
1 x 5 x 62.5kg
1 x 3 x 75kg
1 x 3 x 87.5kg
1 x 3 x 100kg
1 x 1 x 112.5kg
1 x 7 x 125kg (same as last week, man I hate repping squats)
1 x 3 x 135kg (Joker Set)
1 x 2 x 145kg (Joker Set)
1 x 1 x 150kg (Joker Set)
3 x 8 x 87.5kg (Down Sets)
Straight Leg Deadlift (Progammed Assistance)
1 x 8 x 60kg
1 x 8 x 70kg
1 x 6 x 80kg
Abs
Weighted Situps 2 x 15 x 15kg
Side Bends 2 x 15 x 20kg
Intraset Sheeyit etc
50 Calf Raises
20 Widegrip Pullups
Quad Stretches
Glute Stretches
Notes
-It annoyed me to only get 7 reps on the final squat set, so I did my Jokers as a triple, double and single.
-Feeling a bit out of sorts with the squat right now, which is frustrating. But I will keep chipping away!
-I am pleased with my effort though, as I intensely hate squatting for reps haha.
Oh and in cooler news:
I have developed distal biceps tendonitis at the radial tuberosity. Left inner (upper) elbow pain.
On tough bench reps, the grinding has taken place with the left arm threatening to collapse, and I guess I now know why this is the weak point!
I’ve been doing Rest-Pause barbell curls, skullcrushers and weighted chins for the last 2.5 cycles. Looks like the Rest-Pause got the better of me haha. Maybe it was just too much on top of my daily BW chins etc.
Seems more like a strain than a tear, but I want to keep it minimal. If anybody has any advice, do throw it my way :).
[quote]panzerfaust wrote:
Haha, nah I am pretty weak bro. But I am working on it!
FF are epic gym music, really up beat and angry. Good slow bits too.
Haha I totally know what you mean about not knowing when to quit. I usually leave my training feeling fucked up, and happy about it until the next day.
Cheers![/quote]
Yep, going balls to the wall on that last deadlift sets seems like a fucking great idea until you wake up the next morning with a hernia and the spine of a 150 year old
[quote]panzerfaust wrote:
Oh and in cooler news:
I have developed distal biceps tendonitis at the radial tuberosity. Left inner (upper) elbow pain.[/quote]
Thats great news! Oh wait no its other thing. I had a similar thing and was simply told to use muscle rubs (hot or cold) and compression along with rest. Maybe switch to overhand curls and reverse grip bench to see if it helps for a week or so?
[quote]Trevshenko wrote:
[quote]panzerfaust wrote:
Oh and in cooler news:
I have developed distal biceps tendonitis at the radial tuberosity. Left inner (upper) elbow pain.[/quote]
Thats great news! Oh wait no its other thing. I had a similar thing and was simply told to use muscle rubs (hot or cold) and compression along with rest. Maybe switch to overhand curls and reverse grip bench to see if it helps for a week or so?[/quote]
Cheers for the suggestions!
I will keep all my main lifts and main accessories the same. Will drop curling and weighted chins for a couple of weeks and once the inflammation drops I’ll use high rep hammer curls and band pushdowns to strengthen the elbow.
Bodyweight now 91.7kg… only 3.7 to go!
29-08-13
Beyond 5/3/1
Cycle 3 . Week 2 . Day 3
Overhead Press
1 x 5 x 25kg
1 x 5 x 32.5kg
1 x 3 x 40kg
1 x 3 x 45kg
1 x 3 x 52.5kg
1 x 1 x 57.5kg
1 x 3 x 65kg
1 x 2 x 67.5kg (Joker Set)
1 x 1 x 70kg (Joker Set)
1 x 12 x 45kg (Down Set)
Close Grip Bench Press(Progammed Assistance)
1 x 8 x 50kg
1 x 8 x 65kg
1 x 6 x 75kg
Supersetted with:
Dead-Stop Hip Row
3 x 10 x 25kg
Weighted Pull Up
Didn’t do, due to elbow strain.
Intraset Sheeyit etc
60 Band Pullaparts
30 Facepulls
30 Internal and External Rotations
Notes
-Instead of going AMRAP on the final Pressing set, I decided to do a 3,2,1 utilising the Joker Sets. And then I did one all-out set for the Down Sets. This was really just to save time while still getting in some decent work.
-Elbow isn’t too bad, should be right by next week I think.
30-08-13
Beyond 5/3/1
Cycle 3 . Week 2 . Day 4
Deadlift
1 x 5 x 72.5kg
1 x 5 x 90kg
1 x 3 x 107.5kg
1 x 3 x 125kg
1 x 3 x 145kg
1 x 1 x 162.5kg
1 x 1 x 180kg
1 x 1 x 200kg (Joker Set)
1 x 1 x 162.5kg
1 x 3 x 180kg
Snatch Grip Deadlift (Progammed Assistance)
1 x 8 x 70kg
1 x 8 x 82.5kg
1 x 6 x 95kg
Abs
Decline Twist Situps 2 x 15
Ab Wheel Rolls 2 x 15
Intraset Sheeyit etc
50 Calf Raises
Quad Stretches
Glute Stretches
Notes
-I was feeling kind of average so I didn’t rep out 180kg. But then I felt okay after a 200kg single, so I just repeated the final two work sets and pulled a triple at 180kg. I didn’t go balls to the wall but felt like I got some decent work in with the SGDL and such.
Video for Cycle 3, Week 2
The order of lifts is out, and I CBF listing them but it’s basically the heavier sets from each day, plus a heavy accessory set. If you get lolz from grinders be sure to check out my Pressing.
[video]2648[/video]
I need to give snatch grip deads a try. Seems like they’d be good for legs and upper back
[quote]browndisaster wrote:
I need to give snatch grip deads a try. Seems like they’d be good for legs and upper back[/quote]
Do it brah, they’re great.
02-09-13
Beyond 5/3/1
Cycle 3 . Week 3 . Day 1
Bench Press
1 x 5 x 40kg
1 x 3 x 52.5kg
1 x 3 x 62.5kg
1 x 3 x 72.5kg
1 x 3 x 82.5kg
1 x 1 x 92.5kg
1 x 4 x 102.5kg
1 x 2 x 107.5kg (Joker Set)
1 x 1 x 110kg (Joker Set)
3 x 8 x 72.5kg (Down Sets)
Incline Bench Press (Progammed Assistance)
1 x 5 x 47.5kg
1 x 5 x 55kg
1 x 5 x 62.5kg
Chest Supported DB Row (supersetted with Incline Bench)
3 x 10 x 25kg
Dumbbell Bicep Curl
12.5kg x 10, 10, 7
Decline Dumbbell Triceps Extension
12.5kg x 10, 10, 10
Intraset Bands etc
60 Band Pullaparts
30 Band Facepulls
30 Internal Rotations
30 External Rotations
Quad Stretches
Notes
-Pretty good day. I felt the bench reps, while not a PR, were far more fast and controlled than previous weeks. Happy with this.
-I’m enjoying the Incline Bench though not so much the next day haha.
-Bodyweight 91.9kg