[quote]jake_j_m wrote:
Good PRs on the military dude. I think your definitely the dark horse that all of a sudden will be killing lots of lifters with your numbers![/quote]
Thanks man, I very much hope so! This just proves how important diet and rest are in relation to strength building. Since I’m back at college and can be stricter with my sleep and nutrition, weight gain and numbers on the bar are both going up!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good PRs on the military dude. I think your definitely the dark horse that all of a sudden will be killing lots of lifters with your numbers![/quote]
Thanks man, I very much hope so! This just proves how important diet and rest are in relation to strength building. Since I’m back at college and can be stricter with my sleep and nutrition, weight gain and numbers on the bar are both going up! [/quote]
I heard that yall
[quote]Oregand wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good PRs on the military dude. I think your definitely the dark horse that all of a sudden will be killing lots of lifters with your numbers![/quote]
Thanks man, I very much hope so! This just proves how important diet and rest are in relation to strength building. Since I’m back at college and can be stricter with my sleep and nutrition, weight gain and numbers on the bar are both going up! [/quote]
I heard that yall[/quote]
x62380
since I’ve back to uni, everythings changed
[quote]jake_j_m wrote:
[quote]Oregand wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good PRs on the military dude. I think your definitely the dark horse that all of a sudden will be killing lots of lifters with your numbers![/quote]
Thanks man, I very much hope so! This just proves how important diet and rest are in relation to strength building. Since I’m back at college and can be stricter with my sleep and nutrition, weight gain and numbers on the bar are both going up! [/quote]
I heard that yall[/quote]
x62380
since I’ve back to uni, everythings changed[/quote]
oh Heeeeeeeeeeeeell yeah!
You had better be pressing some heavy shit overhead son!
2 plates for reps man, thats where we need to be 
6th October:
A. Front Squats 5/3/1:
barx5
40kgx5
50kgx5
60kgx3
75kgx5
85kgx3
95kgx5 (Last rep was a griiiinnnddderrr) (+2 Pr)
B. Back Squats (High Bar/Oly style):
60kgx5
80kgx5
100kgx3
110kgx3 (+2 from last week)
110kgx2.5 (Bar slid off my neck and down my back as I locked out, FML)
80kgx20
85kgx15 (Pr?)
C. Decline Weighted Crunches:
5 sets of max with 20kg plate
D. Planks:
3 sets, max time
E. Snatches:
Worked up to some easy singles at 55kg, desperately want to give 60kg a try but my form is shit at the moment.
Notes:
Fucking shit workout today, felt awful going in. Had to lift late tonight (around 9pm) after a full day of Seminars in college and a 5 hour stint in the library. Nutrition had been awful all day, had 2 meals in me going into the workout at 9pm… and was pretty dehydrated. As such performance was less than stellar. Front squats were way harder than they should of been and my back squats are still an embarrassment. Snatches looked pretty shaky too, the weight on the bar was feeling light but I had no snap under it once I got it past the knees. My back squat is depressing me at this stage, there’s no reason why it shouldn’t be so much higher. I really need to get serious about fixing it. I’m almost there with the Oly stance squats, but there’s still one piece of the puzzle missing. Did the widowmaker set at 80 and the 15 rep set at 85kg as punishment for being weak! On the 85kg set I was properly exhausted by rep 15, tried to crack another rep out but my legs gave way mid rep and I had to dump it. Lulz were not had…
Hey man. 95kg x 5 is still a decent front squat! The way they are going and your style of training will see you with an impressive front squat pretty soon
7th October:
A. Bench:
Barx10
40kgx5
60kgx5
65kgx5
72.5kgx3
82.5kgx3 (+1 Pr)
B. Close Grip Bench:
70kgx8 (+3 from last week)
75kgx6 (+1)
80kgx4 (+1)
60kgx15 (+3)
C. Snatches:
40 minutes worth of singles. Worked up to 55kg full snatch and 60kg power snatch/ Form was alright today, but for every snatch at 55kg I did perfectly I had to dump 2 before it!
D. Clean and Jerks:
20 minutes worth of singles. Worked from 50kg up to 80kg for a new Pr! Cleaning the weight up was fine, but front squatting it up was agony after yesterdays squat session. The single at 80kg was easy enough but the jerk wouldn’t have been “competition legal” so to speak. I definitely had to press it out as I was too tired to get far enough under the bar in the jerk to catch it properly. Still, it was a nice PR to get!
Notes:
Reasonably good workout. Bench was feeling alright, wanted a 4th rep but didn’t want to risk it without a spotter. Close grip felt nice, all kinds of PRs with that one. Happy with how my clean n’ jerks went reasonably well. My shoulders were rather fatigued after benching and snatching, so the speed on them wasn’t optimal. But still, happy with the weight I worked up to.
Ughh, been pretty sick the last few days. Trying to decide whether to take the scheduled 5/3/1 deload week this week as I’m supposed to or start a new cycle and hit it hard…
Might take the deload week but go heavy on all my oly lifts to see where I’m at.
A. Power Cleans (Speed Focus):
60kgx5 x2
80kgx5 x2
90kgx3 x2 (speed not optimal on these)
*Followed power cleans with 3x3 full cleans (speed focus) @60kg
B. Deadlifts 5/3/1:
60kgx5
80kgx5
90kgx5
102.5kgx5
117.5kgx5
132.5kgx 9 or 10 (I lost count…)
C. RDLs:
60kgx10 (2 second pause at bottom)
60kgx10 (2 second pause)
70kgx10
75kgx10
80kgx10
Notes:
Decided to tell the deload week to fuuuck off and started a new cycle. Weird workout overall to be honest. Power cleans were solid enough, again, sticking to around these weights until I get my speed with the movement up by a whole lot. The sets at 90kg were a bit sluggish for my liking. Deadlifts felt very mixed, focused on bar speed with all the sets except the last one. The last working set felt veeerrryy sluggish, my bar speed was ridiculous. I mad tge mistake of lifting in shorts today so the bar felt like it was getting dragged way more slowly up than usual. It was weird, the strength was definitely there but the general speed was not. Also went double overhand-hook grip for all sets today (except RDLs) which probably affected bar speed/overall amount of reps on the last set somewhat.
The 5x10 RDLs I just tested the water with, all sets were way too light. The 80kg felt somewhat heavy but I still could of got double the reps with it. Will definitely put another plate on next week!
5/3/1 deads? Niiice!
What’s your real and calculating max?
Nice P/C man, there looking good.
[quote]Blaze_108 wrote:
5/3/1 deads? Niiice!
What’s your real and calculating max?[/quote]
I’m good for a 165kg (365lbs) dead and I used 150kg (330lbs) as my working max on the cycle I just completed. Upped the working max by 5kg for the current cycle. Decided since I’m back on the 5/3/1 train for the next while I may as well give it a proper run and start nice and low to make some big gains.
I’m very much hoping I can pull 180kg before the end of the year, thats my main goal right now. Its a long shot but I’m really hoping I can pull it soon!
11th October:
A. Military Press 5/3/1:
20kgx5 x2
30kgx5
35kgx5
42.5kgx5
47.5kgx5
55kgx8 (Easy enough, didn’t bother grinding another rep or two out)
B. Rack Jerks:
50kgx5 x3
60kgx3 x3
70kgx1 x5
75kgx1 x3
C. Clean n’ Jerks (Light weight, trying to get my confidence back):
60kgx3 x3
70kgx1 x3
D. Pull Ups /superset/ Hang snatches:
10 /ss/ Barx5
10 /ss/ 30x5
9 /ss/ 40kgx5
8 /ss/ 50kgx3
8 /ss/ 50kgx3
*Did some light sets of incline cable flies in between sets during the session
Notes:
Solid training today, Military pressing felt easy enough. Spent ages working on my Jerk form, its definitely my weak link in the clean n’ jerk. I’ve pretty much sussed out what my form mistakes are with the movement so its just now a case of hammering them until they get corrected. The singles at 75kg didn’t feel outrageously heavy, but the form errors become a much bigger issue when you start putting weight on the bar. Hang snatches were decent, trying to rebuild my confidence of getting under the bar quicker so I’ll be focusing on Snatches and cleans from the hang for a couple of weeks. Out for the first few beers in a long time tonight and then a much needed rest day tomorrow. Might head in and do some arm work for 30 minutes or so if I can muster the energy!
I see lots of hard work and some PRs up in here! You don’t dissapoint. As long as you carry on like this, you’ll be ahead of the pack soon enough!
13th October:
A. Front Squat 5/3/1:
barx10 x2
50kgx5
60kgx5
70kgx5
80kgx5
90kgx9 (PR! wanted another 2 reps but the bar got into a weird position and started slipping)
B. ATG-High Bar squats:
60kgx10
90kgx10 (Pr!)
90kgx10
90kgx10
95kgx10 (Pr!)
95kgx10
105kgx3 x2 (Nothing left in the tank at this stage…)
C. Hamstring curls (Paused reps):
3 sets of 20 - dat MMC…
D. Chin Ups (slow, bicep emphasis):
3 sets: 15/10/8
C. Single Arm cable curls:
3 sets
D. DB Hammer Curls:
3 sets
Notes:
Solid enough workout. Front squats felt good, wanted more reps but the bar twisted and started slipping down, called it quits. Am doing Boring But big style assistance this cycle so did my 5x10 back squats. Got a ridiculous quad pump, couldn’t fit my thighs into my jeans when I was getting changed the pump was so intense. I literally had to go stretch and take a cold shower to get them de-pumped. It was crazy intense! Got a similarly good pump with the bicep stuff, haven’t done any serious arm work in months so the pump was pretty intense too. Wrists didn’t feel too bad after the arm work so thats a plus. 5x10 backsquats are no joke, seriously tiring!
Front squat PR and then a squat PR? siicckk. Doin work!
The front squat is making me Jelly bro!
[quote]phlegms wrote:
I’m very much hoping I can pull 180kg before the end of the year, thats my main goal right now. Its a long shot but I’m really hoping I can pull it soon! [/quote]
You might be able to make it… I think you’ll get there and if not you’ll be really damn close and can hit it early on in 2012.
Glad to see you’re doing 531. you’re strength is going to shoot up for sure.
[quote]gregron wrote:
[quote]phlegms wrote:
I’m very much hoping I can pull 180kg before the end of the year, thats my main goal right now. Its a long shot but I’m really hoping I can pull it soon! [/quote]
You might be able to make it… I think you’ll get there and if not you’ll be really damn close and can hit it early on in 2012.
Glad to see you’re doing 531. you’re strength is going to shoot up for sure.
[/quote]
Thanks buddy, I just gotta keep eating big, sleeping long and smashing dem Weights. Should see me in good stead!